Go Un-Pro

Brent W. Laartz
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Go Un-Pro with Dr. Brent W. Laartz, MD FIDSA: Living an Unprocessed Life for Longevity and Healthspan Have you ever known that something is SO good for you that you just can't wait, but life gets in front of you and prevents you from doing it? The inaction and procrastination could occur for a variety of reasons, and we will delve into my motivations and affirmations of a healthy life from this day forward. I am starting this series of videos and articles so that I can be accountable to myself regarding the changes in my diet that I REALLY NEED to survive into my 90s without heart disease, dementia, and arthritis. And hopefully, as you follow along, you can make your own improvements that will extend your life and prevent the horrible illnesses that are heart disease, dementia, and arthritis. Can I introduce myself? I'm Dr Brent W. Laartz, and I am an Infectious Diseases physician with a Master's in Neuroscience, author, creator, and entrepreneur. I've been involved with medical education for almost all my life and have been sharing my knowledge, teaching students, patients, and other doctors as faculty of a medical school, in hospitals, and clinics around the world. I'm ashamed to admit that I have lived a life of processed foods despite knowing the facts that are stacked against me if I continue living this way. My most recent research into longevity and its connection to our diet, exercise, sleep, and mental health, all with help from our microbiome, the bacteria living in our body, has me wanting to shout this information to the masses from the rooftops! This is so important that I am going to communicate what I have learned in every forum possible. Simply put, I am not going to do it anymore, and I am going to stay accountable to myself so that I follow through with it this time. Hence, the launch of this podcast, which I have been wanting to do for quite some time now. In addition, I am also launching publicly available Master courses that will delve incredibly deeply into the science behind diet and other interventions that will help me live well into my '90s and 100s, but not just live, but REALLY live! This is the concept of Healthspan. I know there are a lot of billionaires who are prominent in the media, trying to live forever, spending millions of dollars, but I am here to prove you can do it without spending a lot of money. The interventions I am doing will cost a little more money, but my budget is to only increase expenditures by a few $100 a month. The thing is, we are so accustomed to our artificial products that we deep down believe they are good for us. Don't accept this BS from your food, expect better. Most physicians I know are not living a healthy life, and until the past 6 months, that generalization included me. If you think otherwise, let me paint the picture of a typical doctor's lounge in the hospital or the home kitchen of your local physician. Hospital kitchens use the cheapest oils, fried foods, and beef, butters with mashed potatoes, pre-manufactured eggs, mass-produced bacon, candy, and ice cream sandwiches. This is what I was eating day in and day out, working 26 days per month. My cholesterol was skyrocketing, and my weight had peaked at 165 pounds on a 5-foot-7-inch frame. Then I took stock of my life. And it was just in time, too, for my kids were graduating from high school. At least I didn't have the excuse of cleaning my kids' plates anymore. I suspect that if you are listening to this podcast, reading this article, or taking this course, you are interested in living a more unprocessed life. If you are like me, you have reached a point in your life where you realize your health could be at a tipping point. I was lulled into thinking I was living a healthy life because I exercised and ate right some of the time. But that delusion could not have been further from the truth. I was drinking alcohol at least a few days per week, drank sodas at least a few days a wee

  1. 1d ago

    Week 19: A Doctor's 52 Week Journey to an Unprocessed Life

    Health & Longevity Podcast Go Unpro Podcast · Dr. Brent W. Laartz   Week 19: Consolidating five pillars on the road to an unprocessed life   A travel week that doubles down on fasting, adds a 50-vegetable challenge, protects sleep against social jet lag, and pushes the wardrobe from ~20% toward 80% natural fibers — one pillar at a time, not all at once.   19 of 52 weeks   Nearly halfway — recap at week 26   Diet   50-vegetable challenge + consolidate fasting   Movement   Training toward first 5K, then 10K   Sleep   Redouble on 7–8 hrs, work on deep sleep   Connection   Travel (Colorado) & family bonds   Plastics   Cotton underwear · wardrobe → 80% natural   The five pillars advance in parallel, in small attainable steps — cold turkey attempts fail on cost and fit.   Pillar 1: Diet — the 50-vegetable challenge   Grocery shopping and Sunday meal-prep this week center on a single expanded target: 50 whole plant foods across vegetables, fruits, beans, nuts and seeds — an escalation from the earlier 40-plant goal, layered on top of a partial vegan diet (3–4 days/week) and one 36–48 hour fast.   Vegetables & Fruits, Beans, nuts & seeds   Red cabbage   Romaine   Bell peppers   Jalapeño   Red onions   Garlic   Turmeric   Ginger   Brussels sprouts   Tomatoes   Carrots   Cucumber   Okinawa sweet potato   Green beans   Broccoli   Spinach   Snap peas   Radish   Edamame   Cauliflower   Kale   Beets   Mushroom   Butternut squash   Green olives   Kalamata olives   Apples   Oranges   Grapes   Strawberries   Blueberries   Blackberries   Raspberries   Pineapple   Mango   Peach   Cherries   Lemon   Fig   Dates   Cranberries   Raisins   Chickpeas   Black beans   Red beans   Almonds   Walnuts   Peanuts   Pistachios   Sunflower seeds   Chia seeds   Oats   Compiled Saturday; ~half already on hand. Fuels homemade hummus, oat-milk yogurt, chili, salads, and Brussels-sprout tacos.04:45   Fasting rhythm this week   Weekly long fast 36–48 hrs · 1×   Daily time-restricted feeding~8 hr window   Typical first meal2–4 pm   Vegan days per week3–4 days   Red meat none _ · pescatarian   Homemade prep queue   Oat-milk yogurt (organic oats)Sun/Mon   Homemade hummus w/ tahiniperfect this week   Fermented pickles (open cupboard jar)taste today   Peanut sauce · pistachio recipe will be new   B12 · Omega-3 · Vit D · Calcium daily   Pillar 2 & 3: Movement & Sleep   Movement gets a goal — a 5K race soon and a 10K later this month, layered on a varied weekly rotation. Sleep gets a warning: the Colorado trip and the neighbor's spotlight both threaten deep sleep, and social jet lag punishes weekend catch-up.   Weekly movement mix   Running4 days · 1 trail run   Strength training3 days   Tennis1 day   Biking1 day   Colorado hiking (travel week)daily   Variety of movement carries the largest reduction in mortality over time.   Sleep targets & threats   Nightly duration7–8 hrs   Recent nights~6.5 hrs   Blackout room upgrade in progress   Neighbor's spotlight disrupts REM/deep   Social jet lag from weekend catch-up : avoid   The scientific case for defending sleep this week   61% higher 4-year cancer risk with intermediate or poor sleep vs. a high sleep score   Hormonal cascade - Poor sleep worsens leptin, ghrelin & adiponectin — driving hunger and sugar binges. Better sleep improves lean-mass to fat ratio.   Brain clearance - Deep sleep clears glymph, sweeping senescent cells — a plausible dementia lever.   Wearable caveat - Oura & Apple Watch infer deep/REM from movement and muscle atonia, not brain waves — treat scores as correlational.   The 1% myth -   Sunday Science synthesis carried into Week 19's plan   Pillar 4 & 5: Connection & Plastics   Connection expands outward — travel, second languages, run club, bicycle-leisure club, and intentional grandparent–grandchild time. Plastics turns inward to the wardrobe, week two of a five-week fabric replacement arc.   Connection this week   Colorado travel — meet strangers, say good morningthis week   Run club · neighborhood bicycle-leisure clubongoing   Second-language practice (Spanish · French)outward reach   Grandparent ↔ grandchild timereinforced   Why gradual, not cold turkey   Pima/Supima cotton dress shirtsexpensive   New underwear set (100% cotton, 2% band spandex)~$120   Lululemon underwear (rayon/spandex)discard 3 pair   Watch out: "viscose from bamboo" is highly processedavoid   Wardrobe conversion to cotton · hemp · bamboo   Week 19 of 52   ~20% today   0%25%50%75%100%   This week   ✓ Cotton underwearreplaces rayon/spandex Lululemon   Last week   ✓ 100% cottondress shirts (Pima / Supima)   Watch out   ✗ Viscose— natural source, plastic-like process   Hiking gear   Merino woolyes— but avoid processed merino blends & moisture-wicking synthetics   The 52-week arc is deliberately paced because good fabric costs money and finding the right fit takes iteration.16:07   Recap Nineteen weeks in four phases   A compressed view of what has already become habit — so the second half of the year can maximize what works instead of introducing everything at once.   Weeks 1–5 · Foundations     Daily berries · accountability app   Circadian rhythm — bright morning light, dimmed evening   No fast food · no sodas · water service   Supplements: B12, omega-3, vit D, calcium   Sunday meal prep begins   Weeks 6–10 · Diet & kitchen     Pescatarian shift · low dairy · no red meat   Homemade hummus, bean salsas, dressings   Olive & avocado oil (75%) — drop processed seed oils   Glass mixing bowls · oral-care plastic-free   40 whole-food plants weekly begins   Weeks 11–15 · Body & environment     Cold room · weighted blanket for sleep   Alcohol to ~8 drinks/month · non-alcoholic beer   Meditation · affirmation · manifestation   Water filtration · natural soaps & shampoos   Fermented salsas, hot sauces, pickles   Weeks 16–19 · Kitchen craft & fibers     Homemade kimchi · homemade oat-milk yogurt   Psyllium husk fiber later in the day   Stainless-steel & paper cups replace plastic   Dress shirts → underwear conversion begins   Bloodwork (HbA1c, vitamins) coming up   Coming up Sunday Science — marijuana   An unusually large episode (10–12 articles) because the search kept turning up findings on both sides. The mechanistic thread runs through sex-hormone disruption of estrogen and testosterone.   Marijuana: what changed after reading the data   Some real benefits, but stronger-than-expected signals on accelerated biological aging and cognition in older age with lifelong use — plus hormone-linked cancer risks that fit the mechanism.     Reduces anxiety in some users   Eases nausea (including chemo-related)   May improve some cancer outcomes post-diagnosis     Accelerated biological aging   Worsened cognition in older age with lifelong use   Signals for testicular and breast cancer   Estrogen & testosterone abnormalities   This site and any information communicated within it are not intended as medical advice, diagnosis, or treatment of any medical condition, and do not establish a doctor-patient relationship. Consult your own physician, therapist, or nutritionist before adopting any diet, exercise, or product mentioned. Research any treatment thoroughly. Referral, affiliate, or advertising fees may be garnered by this site.   To Do List   [ ] Finalize the 50-plant grocery list and shop for next week's meal prep   [ ] Make homemade oat-milk yogurt and perfect the homemade hummus after returning home   [ ] Compete in the first 5K race and prepare for the 10K later this month   [ ] Colorado travel — run, hike and strength-train each day of the trip   [ ] Install blackout coverage in the bedroom to block the neighbor's spotlight and protect deep sleep   [ ] Replace remaining Lululemon underwear with 100% cotton and discard the three synthetic pair   [ ] Draw follow-up bloodwork including HbA1c and vitamin levels to track divergence from family health path

  2. 4d ago

    Sunday Science by Go UnPro Sleep and Aging and Cancer 2026_08_16

    Health science podcast   Sunday Science · Sleep, Six Studies   Why the host is committing to 7–8 hours of sleep — the evidence behind the resolution   A physician-host who runs 12–14 hour hospital shifts admits he sleeps deeply but only5.5–6 hoursa night. He walks through six studies to explain why that gap costs him aging, appetite, body composition, cancer risk and immunity — and sets one measurable rule for the coming month.   The verdict he draws   Across biological aging clocks, appetite hormones, weight-loss composition, cancer incidence, natural killer cells and vaccine antibody response, the same window keeps winning: roughly 6 to 8 hours, centered near 7–8.   Personal metric going forward track days of  less than 7 hours sleep. Target 7–8 hours every night. 01  Aging U-curve   02  Hunger hormones   03  Diet plus body fat   04  Cancer risk   05  Natural killer cells   06  Vaccine response or immune study   Biological aging vs. sleep duration — the U-curve   Nature 2026 multi-consortium analysis, Wen et al.  9 of 23 biological aging clocks plus proteomics, most describe a U-shape. Both ends damage aging.     Study 02 · Appetite Hormones   Have you ever felt starving after a short night? Von Egmond et al. tested it in a controlled crossover — one night of total sleep loss vs. one full night, identical meals and evening activities.   One sleepless night rewires satiety and hunger   Von Egmond et al. · 44 adults (19 with obesity, 20 women) · crossover with polysomnography · fasting bloods   After sleep deprivation, the satiety signal leptin fell while the hunger signal ghrelin rose. Adiponectin also rose. Women showed the sharpest leptin/adiponectin swings; ghrelin surged most in participants with obesity.   Change vs. normal-sleep night, after one sleep-deprived night   Leptin (satiety) Decreased 7%   Ghrelin (hunger)  Increased 12%   Adiponectin increased 10%   Study 03 · Sleep plus Dieting   Same diet, same weight lost — but where does the weight come from? Nedeltcheva & Penev asked whether sleep decides fat vs. muscle when you cut calories.   When you sleep less on a diet, you lose the wrong tissue   Nedeltcheva & Penev, Ann. Intern. Med. 2010 · 10 overweight adults · 14-day moderate calorie restriction · 8.5h vs. 5.5h in bed · ~1,450 kcal/day both arms   Both groups lost roughly the same 3 kg (7 lb). But with only 5.5 hours in bed, hunger climbed, resting metabolic rate and epinephrine dropped, and the composition of that lost weight flipped:more lean mass, less fat.   Composition of  3 kg lost over 14 days     With 5.5 hours of sleep Total lost:  3 kg   FAT · 55%   LEAN · 45%   Fat mass lost 1.4 kg   Lean mass lost1.5 kg   Resting metabolism  preserved     With adequate sleep Total lost: 3 kg   FAT lost75%   LEAN · 25%   Hunger, ghrelin↑   Study 04 · Sleep Quality & Cancer   Two studies convert nightly sleep into long-run cancer risk — one from a simple questionnaire in a UK aging cohort, one from decades of shift-work epidemiology.   Poor sleep quality tracks with cancer   English Longitudinal Study of Aging, 2020 · ~10,000 participants · 8-year follow-up · 745 new cancers · four-question sleep score   Relative to a "good" baseline score, worse sleep scored higher cancer incidence — and the effect grew when the poor sleeppersistedacross a second questionnaire four years later.   Increased cancer risk vs. good sleep (8-year follow-up)   Good sleep (baseline)   ref.   Intermediate — baseline  Plus 32%   Poor — baseline  Plus 56%   Intermediate or Poor — persistent (2 surveys)  Plus 61%   Shift work is the natural experiment   Review, Dtsch. Arztebl., 2010 · meta-analyses of flight crew & industrial shift workers vs. day-shift controls   When light and biology are pulled apart for a living, cancer signals show up. The WHO has classified shift work involving circadian disruption as aprobable carcinogen.   Relative risk vs. day-shift / general population   Flight crew — breast cancer   ×1.70   Shift workers — breast cancer   ×1.50   Flight crew — prostate cancer   ×1.40   Study 05 · A Mechanism   Why would sleep touch cancer? One candidate: the immune cells that patrol for early tumors.   More sleep, more natural killer cell activity   2006 cross-sectional study · 45 healthy women recently screened for breast cancer · 2 sessions, 4 weeks apart · NK-cell assay plus sleep & fatigue questionnaires   The change in sleep on the preceding night was positively related to natural killer cell activity — the more you slept, the more active your tumor-surveillance cells. Two nights back did not correlate; the effect is close in time.   How sleep may reach cancer risk   Study 06 · Vaccine Response   If short sleep weakens surveillance, does it also blunt the immune system's memory? A meta-analysis of vaccine antibody responses says yes — especially when sleep is measured objectively.   Insufficient sleep blunts vaccine antibody response   Meta-analysis, Current Biology · 165 studies screened → 7 eligible (4 experimental, 3 prospective) · effect sizes for the association between short sleep and antibody titer   Effect size of short sleep on antibody response after vaccination   Self-reported sleep   0.29   Association present, but did not reach statistical significance   Measured sleep — overall   0.79   Large, highly significant effect   Measured — experimental arms   0.86   Strongest in men; the men-only signal drove the pooled effect. Women's estimate (0.42) crossed zero, likely due to sex-hormone variation.   Synthesis   Six independent studies, six different outcomes — the same window keeps appearing. The pattern is what turns a habit into a rule.   One window, six outcomes   Chronically running on 5.5–6 hours doesn't just make tomorrow harder. It ages faster, feeds hunger, wastes lean tissue on a diet, tracks with cancer, quiets NK surveillance, and weakens vaccine memory.   AGING   Multiple biological clocks form a U-curve; too little and too much both accelerate the age gap.   APPETITE   One bad night: leptin ↓ 7%, ghrelin ↑ 12%. You'll feel hungrier for reasons that have nothing to do with willpower.   BODY COMPOSITION   Diet on short sleep and the scale still moves — but 75% of the loss becomes lean mass. That is the road to sarcopenia.   CANCER   Persistent poor sleep plus shift work both raise cancer incidence in cohort and meta-analytic data.   IMMUNE SURVEILLANCE   Longer sleep the previous night predicts higher NK-cell activity — the cells that clear abnormal cells.   VACCINE MEMORY   Objectively measured short sleep meaningfully reduces post-vaccine antibody titers.   The host's commitment for the coming month   Continue the personal deep-dive on improving sleep over the next month00:10   To Do List   [ ] Sleep 7–8 hours nightly — in bed by 11 PM, up no earlier than 6–7 AM 32:32   [ ] Track every night under 7 hours as the monthly measurable metric 33:16 The MULTI Consortium., O'Toole, C.K., Song, Z. et al. Sleep chart of biological ageing clocks in middle and late life. Nature (2026). https://doi.org/10.1038/s41586-026-10524-5  van Egmond LT, Meth EMS, Engström J, et al. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. Obesity (Silver Spring). 2023;31(3):635‐641. doi:10.1002/oby.23616   Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010 Oct 5;153(7):435-41. doi: 10.7326/0003-4819-153-7-201010050-00006. PMID: 20921542; PMCID: PMC2951287.    Song, C., Zhang, R., Wang, C., et al. (2020). Sleep quality and risk of cancer: findings from the English longitudinal study of aging. Sleep, 44.    Shift Work and Cancer The Evidence and the Challenge Thomas C. Erren, Puran Falaturi, Peter Morfeld, Peter Knauth,  Russel J. Reiter, Claus Piekarski.  Dtsch Arztebl Int 2010; 107(38): 657–62 DOI: 10.3238/arztebl.2010.0657   Keren Shakhar, Heiddis B. Valdimarsdottir, Josephine S. Guevarra, Dana H. Bovbjerg, Sleep, fatigue, and NK cell activity in healthy volunteers: Significant relationships revealed by within subject analyses, Brain, Behavior, and Immunity, Volume 21, Issue 2, 2007, Pages 180-184,   Spiegel K, Rey A, Cheylus A ...A meta-analysis of the associations between insufficient sleep duration and antibody response to vaccination.  Current Biology, 33, 998-1005.e2

  3. Aug 14

    Week 18: A Doctor's 52 Week Journey to an Unprocessed Life

    Week 18 A Doctors 52 Week Journey to an Unprocessed Life   Week 18 of 52  Health podcast Dr. Brent W. Lartz · Go Unpro   Running your health like a quality - controlled process   Past the one-third mark of a 52-week journey, the host borrows Six Sigma (DMAIC) and ISO 9001 from his manufacturing life and fuses them with manifestation — turning vague goals like "eat better" into a defined, measured, and controlled loop across five pillars of health. Hero overview. Center  Manifest HealthClear vision · language · behavior · action Define: One vision, split into a goal per pillar. Name obstacles and limiting beliefs.   Measure: Baseline everything: weight, vegan days, reps, sleep score, sodas. If you don't measure, your brain lies.   Analyze: Run SWOT and ROPR on your life. Map the process flows that carry food, sleep, and stress.   Improve: Monthly attainable goals. Align language, behavior, and action — trust the process.   ControlRe-evaluate constantly. Fix environment, friends, home, workplace, groceries. Document revisions. DMAIC + manifestation, applied to a life instead of a factory floor.03:28 6 Target discipline — GE / Jack Welch–era error tolerance borrowed as a mindset, not a literal 0.00001. 5 Pillars in scope: diet, movement, sleep, connection, plastics. Weeks into the unprocessed-life journey — plateaus expected; general trajectory upward. Core mental shift The scale doesn't lie — your brain does Laartz spent years assuming he was healthy — "I eat chicken most of the time" — until the scale crept toward BMI 27 at 5'7". The lesson: without measurement, the brain protects your self-image, not your health. Your brain wants you to feel good about your diet overall. So patients tell me, "Oh yeah, I was pretty healthy — until I came in with this pneumonia and congestive heart failure." If you don't measure, you don't know.   — Dr. Brent W. Laartz "I've always been big-boned." "I've always been a lover of sweets." "My mother told me I will always be just like this — because she was." "I can't exercise because of my arthritis." Take an afternoon at a coffee shop. Open a document titled**"Fears and Doubts"**— no scrolling. Write until each limiting belief is named. Accept that knowing the psychology is only**~49.5%**of the win. Acting on it — books, therapists, help — is the rest. Analyze deeper SWOT your own life Once the goal is defined and the baseline measured, Lartz runs the same SWOT matrix on himself that his manufacturing company runs on suppliers. Strengths and weaknesses are internal; opportunities and threats reach outside — into doctors' lounges, drinking friends, work deadlines, and plastics everywhere. Willpower and existing baseline health Only small dietary improvements needed Medical & neuroscience training Willpower on hard days Chronic 5 a.m. wake-ups; deep-sleep deficits Limiting belief: "I'm not an athlete" Sprouts nearby — good produce, better prices Meal-prep Sundays; packed lunches Medical mission trips (India, Oct–Nov / Jan) Free food in the doctor's lounge A friend who invites you to drink every night Lecture deadlines → 2 a.m. bedtimes Plastics — clothes, packaging, everywhere SWOT + ROPR (Risks, Opportunities, Parties, Regulation) frames the daily terrain.18:42 Week 18 — Five Pillars This week's specific commitments Every pillar gets one measurable action for the week. Not a permanent fix — the "comfort crisis" warning from last week still holds — but a next-step honest enough to track.   🥗 Diet Measured by: vegan days/wk, sweets tally, dairy-free yogurt hits. **This week**Pack lunch (dairy-free yogurt + own granola + berries + chia seeds). Skip the hospital cafeteria & doctor's-lounge Oreo parfait.   🏃 Movement Measured by: dumbbell reps (e.g. 20 lb × 24 → 25 lb × 24), miles run. **This week**Recover from a tired stretch. Recruit partners for court sports (tennis) — solo isn't the bottleneck; company is.   🌙 Sleep Measured by: Oura sleep score (usually low 60s; deep sleep is the weak link). **This week**Pay off sleep debt*during*the week — dollar-cost average, not weekend binges. Sleeping in until 11 on Sunday buys "social jet lag" on Monday.   🤝 Connection Measured by: gatherings hosted, trips booked, missions confirmed. **This week**Host a party for*someone else*— meet outside your own circle. Plan the India medical mission and a med-school reunion.   👕 Plastics Measured by: garments purchased with polyester ≈ 0.   **This week**Aug–Sep = clothes month. Buy**3 all-cotton dress shirts**this Saturday; accept cotton socks may cause blisters on 8-mile runs. Trade-offs are the process. A week is just seven marks. The chart is a habit tracker, not a report card. Feedback loop Close the loop, then loop again Control isn't the end — it's a hand-off back to Define. Every success and every failure feeds the next iteration. This is where ISO 9001's documentation habit (change requests, revisions, inventory lists) becomes a personal tool.   1  Weight, sleep score, reps, food emojis, plastic purchases. 2 Yesterday's Xs and check-marks are evidence, not verdict. 3  Why is the snack in the fridge? Trace grocery → shelf → 10 p.m. Write the reason, the goal, the process change. Save the revision. Wins > setbacks over time = success. Tomorrow is a brand new day. Manifestation isn't just a positive attitude. It's clarity, measurement, language, behavior, and action — and trusting the process when the setbacks come. — Reframing the podcast's opening idea24:41 Commitments Dr. Lartz made on air for the week ahead To Do List [ ] Buy three all-cotton dress shirts (minimal polyester) to kick off the plastic-free clothing month This Saturday 48:57 [ ] Schedule a DEXA scan — a deeper baseline measurement, still outstanding within the 52-week journey 16:50 [ ] Finalize the India medical mission — target late October / early November, with a possible January trip Late Oct – early Nov 46:50 [ ] Set one mid-week catch-up sleep night (e.g. Wednesday) to pay off sleep debt without weekend social jet lag 44:32

  4. Aug 9

    Sunday Science by Go UnPro 2026_08_09 Variety of Exercise and Longevity

    Sunday Science: Longevity and Physical Activity Analysis Summary Of Speaker Contributions **Dr. Brent Laartz**: Led the session by reviewing multiple scientific studies regarding physical activity and longevity. He introduced the "five pillars" of movement—strength, cardiovascular fitness, flexibility, mobility, balance, and muscular endurance—and synthesized data from cohort studies and meta-analyses to advocate for a diverse exercise routine. Key Points And Decisions **The Five Pillars of Movement**: Dr. Laartz established that a comprehensive approach to physical health requires balancing strength, cardiovascular fitness, flexibility, mobility, and balance. **Hormesis and the U-Shaped Curve**: The discussion highlighted that while physical activity significantly reduces mortality, there is a U-shaped "hormesis" curve. Moderate, varied activity is optimal, whereas excessive, high-volume training may lead to diminishing returns or increased injury risk. **Importance of Variety**: Data from the reviewed studies confirmed that individuals who engage in a variety of activities (targeting five or more types) experience a greater reduction in mortality risk (up to 21%) compared to those who focus on a single activity. **Resistance Training**: Dr. Laartz emphasized that resistance training is essential for maintaining lean muscle mass, improving insulin sensitivity, and preventing frailty. Combining resistance training with aerobic exercise was identified as the most effective strategy, potentially offering a 40% reduction in mortality. **Consensus on Activity**: The speaker concluded that while specific sports like racket sports and swimming show high benefits, the primary decision for listeners should be to diversify their movement patterns to include both resistance and cardiovascular components. Next Steps And Action Items **Dr. Brent Laartz**: Committed to including links to all four reviewed scientific articles in the podcast show notes and description for further audience research. **Dr. Brent Laartz**: Encouraged listeners to audit their current exercise routines to ensure they incorporate at least five different types of physical activity, with a specific focus on adding resistance training if it is currently absent. **Dr. Brent Laartz**: Directed the audience to access the video version of the podcast on platforms such as YouTube, Spotify, and Substack to view the data graphs and figures discussed during the session. Han H, Hu J, Lee DH, Zhang Y, Giovannucci E, Stampfer MJ, et al. Physical activity types, variety, and mortality: results from two prospective cohort studies. BMJ Medicine. 2026;5:e001513. https://doi.org/10.1136/bmjmed-2025-001513    Oja P, Kelly P, Pedisic Z, et alAssociations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adultsBritish Journal of Sports Medicine 2017;51:812-817.    Farzane Saeidifard, Jose R Medina-Inojosa, Colin P West, Thomas P Olson, Virend K Somers, Amanda R Bonikowske, Larry J Prokop, Manlio Vinciguerra, Francisco Lopez-Jimenez, The association of resistance training with mortality: A systematic review and meta-analysis, European Journal of Preventive Cardiology, Volume 26, Issue 15, 1 October 2019, Pages 1647–1665,  Shailendra P, Baldock K, Li L ... Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis.  American Journal of Preventive Medicine, 2022; 63, 277-285.

  5. Aug 6

    Week 17: A Doctor's 52 Week Journey to an Unprocessed Life

    Go UnPro: Week 17 Progress and The Comfort Crisi Summary Of Each Speaker **Dr. Brent Laartz**: Provided a progress update on his 52-week journey toward an unprocessed life. He focused on the psychological and physical benefits of embracing discomfort, the importance of tracking goals, and the ongoing effort to eliminate plastics and processed habits from his daily routine. Key Points And Decisions **Goal Reassessment**: Dr. Laartz emphasized that goals should not be "set and forgotten." He advocates for weekly tracking and reassessment to identify obstacles and adjust behaviors accordingly. **The Comfort Crisis**: Drawing from Michael Easter's work, the host discussed the "Misogi Challenge"—a commitment to seeking out discomfort to foster personal growth and health. He noted that the brain is evolutionarily wired to avoid discomfort, which must be actively countered. **Plastics and Inflammation**: The discussion highlighted the link between microplastic exposure and systemic inflammation. Dr. Laartz decided to replace plastic office equipment (mouse and keyboard) and garden tools with natural materials like wood and steel. **Movement and Nutrition**: The host reaffirmed the "five pillars of movement" (strength, cardiovascular endurance, balance, flexibility, and muscular endurance). He decided to prioritize variety in exercise modalities and continue his 40-vegetable challenge and intermittent fasting protocols. Next Steps **Dr. Brent Laartz**: *   Continue the 40-vegetable, fruit, nut, and bean challenge to ensure nutritional variety. *   Maintain the weekly 36-hour fast and the monthly 48-72 hour fast to inhibit mTOR and promote autophagy. *   Implement the use of cedar planters and unbleached paper cups to further reduce plastic exposure. *   Prepare for the upcoming "Sunday Science" episode, which will analyze a study on the impact of exercise variety on mortality. *   Plan for future interactive sessions, including live Q&A calls on Substack, YouTube, and TikTok.

  6. Aug 4

    Sunday Science by GoUnPro: 2026_08_02 Protein Restricted Diets

    Insights on Protein Restriction and Longevity   Summary Of Speaker Contributions **Dr. Brent Laartz**: Served as the primary presenter, synthesizing findings from over 300 scientific articles regarding protein restriction and its impact on aging. He highlighted the role of nutrient-sensing pathways, such as mTOR and GCN2, and argued that while high protein intake is often marketed for muscle growth, it may negatively impact longevity and metabolic health in older adults. He advocated for a plant-based, calorie-restricted diet coupled with consistent resistance training. Offered a brief, critical observation regarding the British twin study, suggesting that the correlation between high protein intake and sarcopenia might be confounded by participants consuming more protein due to pre-existing medical conditions. Key Points And Decisions **Nutrient Sensing and Aging**: The discussion established that restricting protein—specifically branched-chain amino acids like isoleucine—deactivates the mTOR pathway, which is associated with accelerated aging. This restriction promotes autophagy and improves stress responses. **Sarcopenia and Protein Intake**: Contrary to common fitness advice, the reviewed data suggests that high protein intake in older adults is associated with sarcopenia. The consensus reached is that resistance training is a more effective intervention for maintaining muscle quality than high protein consumption. **Metabolic Health**: Evidence indicates that protein restriction enhances metabolic health, improves insulin sensitivity, and increases energy expenditure through the FGF21 pathway. **Dietary Strategy**: The meeting concluded that a whole-food, plant-based diet, characterized by reduced red meat and simple sugars, combined with regular exercise and sleep, represents the most effective approach to healthy aging and disease resistance. Next Steps And Action Items **Dr. Brent Laartz**: Committed to providing the referenced research articles, including the University of Wisconsin review and the British twin study, in the show notes for further audience review. **Audience**: Advised to conduct personal research and consult with their own physicians, therapists, or nutritionists before implementing any changes to their diet or exercise regimens based on the presented information. Articles: Articles: Mary Ni Lochlainn, Ruth C E Bowyer, Ailsa A Welch, Kevin Whelan, Claire J Steves, Higher dietary protein intake is associated with sarcopenia in older British twins, Age and Ageing, Volume 52, Issue 2, February 2023, afad018, https://doi.org/10.1093/ageing/afad018  Knopf B, Lamming D. The hallmarks of protein and amino acid restriction in aging and longevity Cell Press Blue, 2026; 0 Green C, Trautman M, Chaiyakul K … Dietary restriction of isoleucine increases healthspan and lifespan of genetically heterogeneous mice.  Cell Metabolism, 35, 1976-1995.e6

  7. Jul 29

    Sunday Science: Forever Chemicals and Nanoplastics and Inflammation

    Sunday Science: Impact of Microplastics and Forever Chemicals on Human Health   Speaker Contributions   **Dr. Brent Laartz**: Acted as the primary subject matter expert, synthesizing three recent scientific studies regarding the health impacts of microplastics and perfluoroalkyl compounds (PFAS). He provided detailed analysis on how these contaminants contribute to inflammation, cellular senescence, and tumorigenesis, while sharing his personal journey toward a "deplasticized" lifestyle.   Key Points and Decisions   **Early Life Exposure**: Research by Majid Jouina et al. indicates that prenatal and early-life exposure to PFAS is associated with elevated fecal calprotectin levels in children, suggesting a potential link to long-term inflammatory bowel conditions.   **Microplastics and Tumorigenesis**: A study by Vishal Midya et al. demonstrated that microplastic ingestion in mice leads to colonic inflammation, altered transcriptome signaling, and increased tumorigenesis, particularly when combined with existing colitis.   **Cellular Senescence and Microbiome**: Research by Y. Wang highlights that polystyrene nanoplastics induce cellular senescence in young mice by activating the p38 MAPK pathway and downregulating essential antioxidant and detoxification genes. Furthermore, these particles cause significant dysbiosis in both oral and intestinal microbiomes.   **Systemic Health Risks**: The consensus of the discussed studies is that microplastics and forever chemicals are pervasive in the food chain, acting as vectors for other pollutants and contributing to systemic inflammation, which is a precursor to various chronic diseases, including cardiovascular issues and endocrine dysfunction.   Next Steps   **Dr. Brent Laartz**: Committed to continuing his personal efforts to minimize plastic usage in his household and diet, specifically targeting food storage and ultra-processed food consumption.   **Dr. Brent Laartz**: Plans to dedicate future episodes of the podcast to exploring the connections between intrauterine exposure, fertility, and the microbiome.   **Dr. Brent Laartz**: Encourages listeners to adopt a whole-foods diet and reduce reliance on plastic-based food containers and synthetic clothing to mitigate personal exposure to environmental contaminants.   Articles Wang Y, Dong C and Xiao Y (2026) Polystyrene nanoplastics promote inflammation and aging in young mice through the oral-gut microbiome axis. Front. Immunol. 17:1806158. doi: 10.3389/fimmu.2026.1806158   Madjid Djouina, et al.  Ingestion of a human-relevant mixture of environmentally sourced microplastics promotes inflammation and tumorigenesis in the mouse colon, Environmental Pollution, Volume 395, 2026, 127794,   Vishal Midya, et al.  Per- and polyfluoroalkyl substances (PFAS) in early life is associated with childhood intestinal inflammation: analyses of three birth cohorts, Clinical Gastroenterology and Hepatology, 2026,

  8. Jul 26

    Week 16: A Doctor's 52 Week Journey to an Unprocessed Life

    Navigating the Comfort Crisis: A Journey to an Unprocessed Life Speaker Contributions **Dr. Brent Laartz**: Served as the primary speaker, detailing his personal journey through "Week 16" of an unprocessed life. He contributed insights on the psychological and physical impacts of modern comfort, the importance of intentional living, and the rejection of instant gratification in favor of long-term health. Key Points and Decisions **The Comfort Crisis**: The host argued that modern society's reliance on convenience—such as ultra-processed foods, instant entertainment, and sedentary commuting—is detrimental to longevity. He decided to actively eschew these comforts in favor of "doing the hard work" himself. **Dietary Strategy**: The host committed to a diet focused on whole foods, specifically incorporating daily herbal teas (peppermint), chia seeds for omega-3s, and a 4-strain probiotic yogurt regimen (including *Lactobacillus salivarius*, *Akkermansia*, and *Veillonella*) to support metabolic health and stamina. **Environmental and Lifestyle Choices**: A firm decision was made to eliminate microwave usage and reduce plastic exposure in food preparation. The host emphasized the importance of real-world social connections, such as hosting gatherings and making phone calls, over digital communication. **Movement Philosophy**: The host decided to shift his exercise routine toward competitive races (starting with a 5K) and team sports, moving away from the excessive stress of ultra-endurance training while maintaining a balance of resistance and cardiovascular training. Next Steps and Action Items *   **Social**: Host a sourdough pizza party to foster community and connection. *   **Movement**: Begin training for a 5K competitive race to be completed within the next month. *   **Research**: Prepare and present the "Sunday Science" segment regarding the association between neonatal/adult plastic exposure and gut inflammation. *   **Routine**: Continue daily habits, including the consumption of herbal tea, chia seeds, and specific probiotic strains. *   **Environment**: Adjust the use of essential oil diffusers (specifically lavender) to ensure they do not negatively impact the sleep environment or pets.

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About

Go Un-Pro with Dr. Brent W. Laartz, MD FIDSA: Living an Unprocessed Life for Longevity and Healthspan Have you ever known that something is SO good for you that you just can't wait, but life gets in front of you and prevents you from doing it? The inaction and procrastination could occur for a variety of reasons, and we will delve into my motivations and affirmations of a healthy life from this day forward. I am starting this series of videos and articles so that I can be accountable to myself regarding the changes in my diet that I REALLY NEED to survive into my 90s without heart disease, dementia, and arthritis. And hopefully, as you follow along, you can make your own improvements that will extend your life and prevent the horrible illnesses that are heart disease, dementia, and arthritis. Can I introduce myself? I'm Dr Brent W. Laartz, and I am an Infectious Diseases physician with a Master's in Neuroscience, author, creator, and entrepreneur. I've been involved with medical education for almost all my life and have been sharing my knowledge, teaching students, patients, and other doctors as faculty of a medical school, in hospitals, and clinics around the world. I'm ashamed to admit that I have lived a life of processed foods despite knowing the facts that are stacked against me if I continue living this way. My most recent research into longevity and its connection to our diet, exercise, sleep, and mental health, all with help from our microbiome, the bacteria living in our body, has me wanting to shout this information to the masses from the rooftops! This is so important that I am going to communicate what I have learned in every forum possible. Simply put, I am not going to do it anymore, and I am going to stay accountable to myself so that I follow through with it this time. Hence, the launch of this podcast, which I have been wanting to do for quite some time now. In addition, I am also launching publicly available Master courses that will delve incredibly deeply into the science behind diet and other interventions that will help me live well into my '90s and 100s, but not just live, but REALLY live! This is the concept of Healthspan. I know there are a lot of billionaires who are prominent in the media, trying to live forever, spending millions of dollars, but I am here to prove you can do it without spending a lot of money. The interventions I am doing will cost a little more money, but my budget is to only increase expenditures by a few $100 a month. The thing is, we are so accustomed to our artificial products that we deep down believe they are good for us. Don't accept this BS from your food, expect better. Most physicians I know are not living a healthy life, and until the past 6 months, that generalization included me. If you think otherwise, let me paint the picture of a typical doctor's lounge in the hospital or the home kitchen of your local physician. Hospital kitchens use the cheapest oils, fried foods, and beef, butters with mashed potatoes, pre-manufactured eggs, mass-produced bacon, candy, and ice cream sandwiches. This is what I was eating day in and day out, working 26 days per month. My cholesterol was skyrocketing, and my weight had peaked at 165 pounds on a 5-foot-7-inch frame. Then I took stock of my life. And it was just in time, too, for my kids were graduating from high school. At least I didn't have the excuse of cleaning my kids' plates anymore. I suspect that if you are listening to this podcast, reading this article, or taking this course, you are interested in living a more unprocessed life. If you are like me, you have reached a point in your life where you realize your health could be at a tipping point. I was lulled into thinking I was living a healthy life because I exercised and ate right some of the time. But that delusion could not have been further from the truth. I was drinking alcohol at least a few days per week, drank sodas at least a few days a wee

Information

  • Creator
    Brent W. Laartz
  • Years Active
    2025 - 2026
  • Episodes
    30
  • Rating
    Clean
  • Copyright
    © 2025
  • Show Website
    Go Un-Pro