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Dr Adrian Laurence
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Hosted by Dr. Adrian Laurence, a New Zealand lifestyle medicine doctor and longevity expert, this podcast helps you live longer, feel better, and perform at your best — without extremes, fads, or false promises. Each episode explores the science of aging, metabolism, hormones, exercise, sleep, and nutrition through an evidence-based, real-world lens. Learn practical strategies to boost energy, sharpen focus, and build lasting health after 35.

  1. Apr 28

    What You Must Know Before You Start Creatine

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Creatine Can Raise Creatinine—Why It Doesn’t Mean Kidney Damage (Ask for Cystatin C) This episode explains that creatine supplementation commonly raises serum creatinine on blood tests, which can falsely suggest reduced kidney function because creatinine is used to calculate eGFR. The script breaks down the biology: increased muscle phosphocreatine from supplementation leads to more creatinine production, while kidneys may still be filtering normally. It describes how this can trigger unnecessary repeat testing, medication changes, or specialist referrals if supplement use isnt disclosed. Cited randomized controlled trials show creatinine rises with creatine, but other kidney markers—especially cystatin C—remain normal, including in a two-year study; creatinine also returns to baseline after stopping. The key advice is to tell clinicians you take creatine and use cystatin C or direct testing when kidney function is in question, with caution for those with pre-existing kidney disease. 00:00 Creatine Blood Test Trap 01:09 Creatine to Creatinine Explained 02:56 Why eGFR Looks Worse 04:12 Real World Misdiagnosis Spiral 05:58 What Studies Actually Show 08:36 Safety Caveats and Kidney Disease 09:07 What to Tell Your Doctor 09:43 Cystatin C and Final Takeaways 11:00 Wrap Up and Disclaimer Gualano, B., Ugrinowitsch, C., Novaes, R. B., Artioli, G. G., Shimizu, M. H., Seguro, A. C., Harris, R. C., & Lancha, A. H. (2008). Effects of creatine supplementation on renal function: A randomized, double-blind, placebo-controlled clinical trial. *European Journal of Applied Physiology, 103*(1), 33–40. [https://doi.org/10.1007/s00421-007-0669-3](https://doi.org/10.1007/s00421-007-0669-3) Robinson, T. M., Sewell, D. A., Casey, A., Steenge, G., & Greenhaff, P. L. (2000). Dietary creatine supplementation does not affect some haematological indices, or indices of muscle damage and hepatic and renal function. *British Journal of Sports Medicine, 34*(4), 284–288. [https://doi.org/10.1136/bjsm.34.4.284](https://doi.org/10.1136/bjsm.34.4.284) Bender, A., Samtleben, W., Elstner, M., & Klopstock, T. (2008). Long-term creatine supplementation is safe in aged patients with Parkinson disease. *Nutrition Research, 28*(3), 172–178. [https://doi.org/10.1016/j.nutres.2008.01.001](https://doi.org/10.1016/j.nutres.2008.01.001) **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    11 min

  2. Apr 26

    Your Cholesterol Test Is Missing the Real Problem

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Why “Normal” Cholesterol Can Miss Heart Attack Risk (ApoB Explained) Family and lifestyle medicine doctor Adrian explains why many people who later have heart attacks previously had “normal” LDL cholesterol: the standard test measures how much cholesterol is inside LDL particles, not how many particles are circulating. Because LDL particle size varies, two people can share the same LDL-C while one has many more small, dense particles, increasing plaque and inflammation risk. He cites evidence from the Framingham Heart Study and hospital data showing many coronary artery disease patients present with acceptable LDL levels. He argues apolipoprotein B (ApoB), with one ApoB molecule per atherogenic particle, directly counts particle number and predicts cardiovascular risk even after accounting for LDL-C, and notes guidelines recognize ApoB as a target, especially in diabetes, high triglycerides, or metabolic syndrome. 00:00 Normal LDL Myth 00:59 What LDL Measures 01:34 Particle Size Problem 02:10 Evidence It Fails 02:50 Hospital Reality Check 03:49 ApoB Explained 04:28 ApoB Beats LDL 05:38 Who Should Test 06:25 Lowering ApoB 07:10 Key Takeaways 07:53 Final Wrap Up Cromwell, W. C., Otvos, J. D., Keyes, M. J., Pencina, M. J., Sullivan, L., Vasan, R. S., Wilson, P. W. F., & D'Agostino, R. B. (2007). LDL particle number and risk of future cardiovascular disease in the Framingham Offspring Study: Implications for LDL management. *Journal of Clinical Lipidology*, *1*(6), 583–592. https://doi.org/10.1016/j.jacl.2007.10.001 Johannesen, C. D. L., Langsted, A., Nordestgaard, B. G., & Mortensen, M. B. (2024). Excess apolipoprotein B and cardiovascular risk in women and men. *Journal of the American College of Cardiology*, *83*(23), 2262–2273. https://doi.org/10.1016/j.jacc.2024.03.423 Sachdeva, A., Cannon, C. P., Deedwania, P. C., Labresh, K. A., Smith, S. C., Dai, D., Hernandez, A., & Fonarow, G. C. (2009). Lipid levels in patients hospitalized with coronary artery disease: An analysis of 136,905 hospitalizations in Get With The Guidelines. *American Heart Journal*, *157*(1), 111–117.e2. https://doi.org/10.1016/j.ahj.2008.08.010 **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    8 min

  3. Apr 25

    These Pills Are Shrinking Brains—And Most People Don’t Know It

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Common Anticholinergic Medications Linked to Higher Dementia Risk (Benadryl, Sleep Aids, Bladder Drugs) Family doctor Adrian explains that anticholinergic medications—commonly used for allergies, sleep, anxiety, bladder control, nausea, and more—block acetylcholine, a key brain chemical for memory and learning, and long-term use has been linked in multiple large studies to higher dementia risk. He highlights common examples including diphenhydramine (Benadryl and many OTC sleep aids like Nytol/Unisom), hydroxyzine, oxybutynin, and older antidepressants like amitriptyline, noting risk is highest with higher dose, longer duration (including 3+ months), and especially when multiple anticholinergics are combined. Older adults (over 60) and those with memory concerns or family history may be most at risk. He advises not stopping prescriptions abruptly, reviewing all prescription and OTC products, asking a pharmacist to assess overall anticholinergic exposure, and discussing lower-risk alternatives with a doctor. 00:00 Hidden Dementia Risk 01:00 How Anticholinergics Work 02:18 Common Drugs Involved 03:26 Stacking Raises Risk 04:26 What Studies Show 05:40 Who Is Most Vulnerable 06:42 What To Do Next 07:29 Big Picture Brain Health 08:45 Pharmacist Conversation 08:56 Wrap Up Dmochowski, R. R., Thai, S., Iglay, K., Enemchukwu, E., Tee, S., Varano, S., Girman, C., Radican, L., Mudd, P. N., & Poole, C. (2021). Increased risk of incident dementia following use of anticholinergic agents: A systematic literature review and meta-analysis. *Neurourology and Urodynamics*, *40*(1), 28–37. https://doi.org/10.1002/nau.24536 Pieper, N. T., Grossi, C. M., Chan, W.-Y., Loke, Y. K., Savva, G. M., Haroulis, C., Steel, N., Fox, C., Maidment, I. D., Arthur, A. J., Myint, P. K., Smith, T. O., Robinson, L., Matthews, F. E., Brayne, C., & Richardson, K. (2020). Anticholinergic drugs and incident dementia, mild cognitive impairment and cognitive decline: A meta-analysis. *Age and Ageing*, *49*(6), 939–947. https://doi.org/10.1093/ageing/afaa090 Zheng, Y.-B., Shi, L., Zhu, X.-M., Bao, Y.-P., Bai, L.-J., Li, J.-Q., Liu, J.-J., Han, Y., Shi, J., & Lu, L. (2021). Anticholinergic drugs and the risk of dementia: A systematic review and meta-analysis. *Neuroscience & Biobehavioral Reviews*, *127*, 296–306. https://doi.org/10.1016/j.neubiorev.2021.04.031 **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    9 min

  4. Apr 24

    These ’Healthy’ Foods Are Lying to You (Doctor Explains Why)

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Stop Falling for “Healthy” Food Marketing: The 30-Second Label Check (Added Sugar & Sodium) Adrian, a family doctor accredited in lifestyle medicine, explains how many “health” foods can contain more added sugar than a large slice of chocolate cake and how to spot misleading products quickly. He advises ignoring all front-of-pack claims and instead checking the legally required nutrition panel, focusing on added sugars (rather than total sugars) and sodium. He highlights common problem categories: drinks like smoothies, vitamin waters and sports drinks; canned soups and ready meals with high sodium; protein bars and drinks with 20–25g added sugar; low-fat and flavored yogurts that often replace fat with sugar; and salad dressings and sauces where sugar may be the first ingredient. He suggests choosing zero-added-sugar drinks, lower-sodium soups, whole-food protein sources, plain yogurt with added fruit, and simple dressings like olive oil and vinegar. 00:00 Health Foods Sugar Trap 00:52 Ignore Front Labels 01:34 Added Sugar Number 02:00 Sugary Wellness Drinks 03:24 Soup Sodium Shock 05:01 Protein Bar Pitfalls 06:10 Salad Dressing Sugar 07:20 Low Fat Yogurt Myth 09:14 Daily Pattern Problem 09:52 30 Second Label Check 10:16 Wrap Up And Next Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. *JAMA Internal Medicine*, *174*(4), 516–524. https://doi.org/10.1001/jamainternmed.2013.13563 **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    10 min

  5. Apr 23

    Visceral Fat Doesn’t Stand a Chance in 90 Days With This

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Lose Visceral Belly Fat in 90 Days (Without Cutting Calories or Endless Cardio) Family and Lifestyle Medicine doctor Adrian explains why cutting calories and doing lots of low-intensity cardio are poor first strategies for reducing visceral fat, which typically requires months of consistency rather than short diets. He outlines a 90-day plan with four priorities: stop using the scale as the main metric and track waist-to-height ratio instead (aiming to reduce risk when it’s above 0.5), fix sleep first (7–9 hours) to improve appetite hormones and reduce overeating, shift exercise toward moderate-to-high intensity aerobic work or interval training three times per week (with optional resistance training), and substantially reduce or stop alcohol because it pauses fat burning, adds calories, and worsens sleep. He notes food quality and protein matter but come after these foundations, and that blood markers often improve before waist measurements. 00:00 Why Cardio Fails Visceral Fat 00:57 Why 90 Days Matters 01:46 Ditch the Scale Metric 02:11 Waist to Height Ratio 02:52 Sleep as the Foundation 04:25 Train for Intensity 05:56 Alcohol and Belly Fat 08:02 What Not to Do 08:42 Food Strategy Hierarchy 09:33 90 Day Results and Markers 10:26 Keep Going and Wrap Up Chang, Y.-H., Yang, H.-Y., & Shun, S.-C. (2021). Effect of exercise intervention dosage on reducing visceral adipose tissue: A systematic review and network meta-analysis of randomized controlled trials. *International Journal of Obesity*, *45*(5), 982–997. https://doi.org/10.1038/s41366-021-00767-9 Isiozor, N. M., Kunutsor, S. K., Kurl, S., Savonen, K., Kauhanen, J., & Laukkanen, J. A. (2026). Associations of fitness, fatness indices and fit-fat index variants with cardiovascular and all-cause mortality in men. *Obesity Science & Practice*, *12*(1), e70108. https://doi.org/10.1002/osp4.70108 Soltanieh, S., Solgi, S., Ansari, M., Santos, H. O., & Abbasi, B. (2021). Effect of sleep duration on dietary intake, desire to eat, measures of food intake and metabolic hormones: A systematic review of clinical trials. *Clinical Nutrition ESPEN*, *45*, 55–65. https://doi.org/10.1016/j.clnesp.2021.07.029 Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. *Annals of Internal Medicine*, *141*(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008 **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    11 min

  6. Apr 22

    Can Walking Fix Depression? Here’s What Studies Show

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Walking vs Antidepressants for Depression: The Evidence, Mechanisms, and Effective Dose Dr. Adrian explains research on walking as a treatment for mild to moderate depression, outlining the biological mechanisms and the “dose” tested in trials. He describes a randomized controlled trial of just over 200 adults with major depressive disorder comparing supervised and home-based brisk aerobic exercise (walking/light jogging) three times weekly for 16 weeks, an antidepressant, and placebo, with remission rates of 45%, 40%, 47%, and 31% respectively, noting an unusually high placebo response and the role of expectation and monitoring. He also cites a network meta-analysis of 218 trials (over 14,000 adults) finding walking/jogging produced a moderate, clinically meaningful symptom reduction that scaled with intensity. He explains mechanisms involving autonomic regulation, neurochemistry, structural brain changes (BDNF/hippocampus), and sleep, emphasizing consistency, a moderate-to-vigorous pace, and about six weeks as a minimum timeframe, while advising medication decisions and crises require a doctor. 00:00 Walking vs Antidepressants 00:59 Depression Biology Basics 01:46 Key Clinical Trial 03:32 Meta Analysis Findings 04:22 Why Walking Works 07:16 Consistency Over Intensity 08:09 Exact Dose That Works 09:00 Medication Safety Notes 09:42 Limits and Final Takeaway Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., Herman, S., Craighead, W. E., Brosse, A. L., Waugh, R., Hinderliter, A., & Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. *Psychosomatic Medicine*, *69*(7), 587–596. https://doi.org/10.1097/PSY.0b013e318148c19a. Free full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702700/ Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., Del Pozo Cruz, B., van den Hoek, D., Smith, J. J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S., & Lonsdale, C. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. *BMJ*, *384*, e075847. https://doi.org/10.1136/bmj-2023-075847. Free full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10870815/ **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    10 min

  7. Apr 21

    Your Brain Is Lying to You About the Future

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome The 5-Minute Exercise Proven to Increase Optimism in 2 Weeks (Best Possible Self) Adrian, a family and lifestyle medicine doctor, discusses a quiet rise in midlife pessimism often worsened by news and social media, and shares research on a simple, evidence-based exercise that measurably increases optimism in two weeks. He explains that scientific optimism is a belief that future events will go well and cites a 2019 long-term study linking higher optimism with greater odds of surviving to age 85. He summarizes a 2011 controlled trial where participants who spent five minutes daily imagining and writing about their “best possible self” across personal, relational, and professional domains showed greater increases in optimism than a control group describing daily activities, with effects beyond mood. He outlines how to write vividly in first person, present tense, and notes it’s a wellbeing practice, not a substitute for medical care. 00:00 Midlife Pessimism Creep 01:15 Why Optimism Matters 02:29 The Two Week Study 04:11 Why It Works 05:25 How To Do It 06:43 Real World Expectations 07:06 Not A Mental Health Fix 07:53 Your Five Minute Plan 08:14 Closing Thoughts **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    8 min

  8. Apr 20

    Squats Don’t Work Like You Think (Doctor Explains Why)

    Get free weekly science-backed tips to feel better, live longer 👉 https://dradrianlaurence.substack.com/welcome Do Squat Breaks Beat a 30-Minute Walk for Blood Sugar? What the Study Really Found A family and lifestyle medicine doctor reviews a viral claim that “10 squats every 45 minutes” improves blood sugar more than a 30-minute walk, explaining a real 2024 randomized crossover study in 18 young overweight men. Participants completed four conditions across separate days: 8.5 hours of nonstop sitting, one 30-minute walk, or 3-minute walking or squatting breaks every 45 minutes (10 breaks), with total movement time matched. Continuous glucose monitoring showed nonstop sitting produced the worst post-meal glucose, a single 30-minute walk helped less, and both frequent walking and squatting breaks improved glucose similarly and substantially more than the single walk. The video clarifies the study used 3-minute squat bouts (not 10 quick reps), discusses limited generalizability, explains muscle-contraction glucose uptake via quads and glutes, cites a 2018 meta-analysis supporting movement breaks, and offers practical guidance and alternatives for knee issues. 00:00 Viral Squat Claim 00:47 Why Sitting Hurts 02:23 Study Setup Explained 03:23 Results and Takeaways 03:59 What Viral Got Wrong 05:00 Why Squats Work 06:16 Bigger Evidence Base 06:45 Daily Life Protocol 07:38 Form and Alternatives 08:53 Wrap Up Gao, Y., Li, Q.-Y., Finni, T., & Pesola, A. J. (2024). Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scandinavian Journal of Medicine & Science in Sports, 34(4), e14628. https://doi.org/10.1111/sms.14628 Saunders, T. J., Atkinson, H. F., Burr, J., MacEwen, B., Skeaff, C. M., & Peddie, M. C. (2018). The acute metabolic and vascular impact of interrupting prolonged sitting: A systematic review and meta-analysis. Sports Medicine, 48(10), 2347–2366. https://doi.org/10.1007/s40279-018-0963-8 **This video is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this content. Dr. Adrian Laurence provides general health information and does not establish a doctor–patient relationship through this video or any related content.** Instagram: /dradrianlaurence Threads: https://www.threads.com/@dradrianlaurence Facebook: https://www.facebook.com/profile.php?id=61572349556437

    9 min
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About

Hosted by Dr. Adrian Laurence, a New Zealand lifestyle medicine doctor and longevity expert, this podcast helps you live longer, feel better, and perform at your best — without extremes, fads, or false promises. Each episode explores the science of aging, metabolism, hormones, exercise, sleep, and nutrition through an evidence-based, real-world lens. Learn practical strategies to boost energy, sharpen focus, and build lasting health after 35.

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