Claim OwnershipThe Life Lab by Death Clock
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Death Clock is devoted to understanding how transformative life change can add years to your life. Death Clock founder and CEO Brent Franson talks to authors, neuroscientists, psychologists, elite performers, doctors, and leaders to understand the science of behavior change and the daily routines that transform lives.
107 Episodes
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In this episode of Death Clock, Brent sits down with Dr. Michael Snyder, a Stanford geneticist and leader in precision health research, to explore how wearable technology and continuous biomarker tracking are changing the way we understand disease risk. Dr. Snyder explains how devices like smartwatches can detect early signs of infection, how continuous glucose monitors reveal individual metabolic responses to food, and why dense, longitudinal data may allow us to catch illness long before symptoms appear. They also discuss the limits of consumer health tech, the risk of false positives, and how to think about data without becoming overwhelmed by it. He's a fascinating guest, hope you enjoy.
This week, Brent talks with Dr. Vishesh Kapur, a sleep physician and leading expert in sleep medicine and sleep apnea, for a practical breakdown of what actually drives high-quality sleep. They cover how much sleep most adults really need, what "sleep quality" means in real life, and why obsessing over sleep trackers can sometimes make sleep worse. Dr. Kapoor explains the basics that matter most along with when supplements or prescription sleep aids make sense. The conversation also dives into sleep apnea: the symptoms people miss, how it's diagnosed, why it's so under-detected, and what treatments work best. It's an enlightening discussion with real-life applications for everyone, hope you enjoy.
This episode is a deep dive on acupuncture. Brent is joined by Dr. Richard Harris, a UC Irvine professor and clinical researcher, to take a serious, evidence-based look at one of eastern medicine's oldest practices. Dr. Harris explains what acupuncture is (and isn't), why it's often dismissed in Western medicine, and what the research actually shows. They dig into randomized controlled trials, placebo and "sham" acupuncture, and the brain imaging data that suggests acupuncture can produce measurable changes in the nervous system. Dr. Harris is a wonderful guest, hope you enjoy.
In this episode, Brent speaks to Dr. Christopher Gardner to break down what the science actually says about diet quality, weight loss, and long-term metabolic health. They discuss how to build a diet that's sustainable without obsessing over perfection. Dr. Gardner explains the role of ultra-processed foods, protein, fiber, and satiety, and why individual response to diets can vary so widely. He's a terrific guest, hope you enjoy.
In this episode of Death Clock, Brent is joined by Dr. Leonard Jason, a patient advocate and researcher focused on myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), to unpack a disease that is widely misunderstood and chronically underdiagnosed. They discuss what ME/CFS actually is, how it differs from everyday fatigue or burnout, and why post-exertional malaise is its defining feature. Their conversation also covers how patients are often misdiagnosed or dismissed, what the latest research suggests about underlying mechanisms, and how long COVID has forced the medical community to take the condition more seriously. He's a wonderful guest, hope you enjoy.
On this week's episode, Brent is joined by Dr. Barry Popkin, a leading nutrition researcher known for his work on ultra-processed foods and global diet trends. Dr. Popkin explains how modern food systems have reshaped what we eat, why ultra-processed foods are linked to obesity, diabetes, and heart disease, and how liquid calories and added sugars uniquely drive metabolic harm. The conversation also examines the political and industry forces that shape food policy in the U.S., including regulation, lobbying, and why meaningful dietary reform has been so difficult to implement. Hope you enjoy.
Today, Brent sits down with Dr. Emily Lantz, a leading researcher in nutrition and muscle health, to unpack one of the most talked-about topics in longevity: protein. She explains how much protein we actually need, why timing and quality matter just as much as quantity, and how protein intake changes as we age. She offers insights on animal versus plant sources, supplements, fasting, strength training and so much more. It's a can't miss episode. Hope you enjoy.
In this episode, Brent speaks with Dr. Anne Cappola, a leading endocrinologist at the University of Pennsylvania, about thyroid health. Using both clinical insight and Brent's personal experience as a parent, they break down what the thyroid does, how hypo- and hyperthyroidism show up in real life, how these conditions are diagnosed, and what treatment actually looks like. The discussion covers common symptoms, when testing matters, why TSH is the key marker, and how thyroid health fits into aging, longevity, and everyday wellbeing. Hope you enjoy.
This week, Brent sits down with Dr. Luke Laffin, a preventive cardiologist and hypertension specialist, to break down what blood pressure really tells us about long-term health. Dr. Laffin explains why high blood pressure is one of the strongest predictors of heart attack, stroke, kidney disease, and dementia, even when it shows up early or seems "borderline." They discuss how blood pressure should be measured correctly, the difference between office readings and home monitoring, and why lifestyle changes alone aren't always enough. The conversation also covers when medication makes sense, common myths about side effects, and how treating blood pressure early can dramatically reduce lifetime risk. He's a wonderful guest, hope you enjoy.
This week, Brent speaks with his personal physician, Dr. Todd Dorfman, for an update on his own health journey. Using Brent as a real-world case study, they walk through the discovery of an anomalous coronary artery, the risks and benefits of advanced cardiac diagnostics, and why more testing isn't always better. The conversation then shifts to prevention. Dr. Dorfman shares how he thinks about cholesterol, ApoB, Alzheimer's risk, statins, PCSK9 inhibitors, GLP-1 drugs, and other emerging therapies when you don't have disease but want to stay ahead of it. As always, Dr. Dorfman is a wonderful guest. Hope you enjoy.
Happy New Year! We're releasing this week's episode a day early to help you stay on top of your New Year's Resolutions. Our guest this week is Dr. John Norcross, a clinical psychologist and longtime researcher of behavior change. Drawing on decades of research, Dr. Norcross breaks down the science of goal setting, from choosing realistic resolutions to building action plans, accountability, and tracking progress. They discuss why slips are normal, how rewards and consequences actually motivate behavior, and why preparation matters just as much as action. It's a strong guide to making meaningful changes that last beyond January. Hope you enjoy.
To close out 2025, Brent revisits some of the most impactful conversations of the year, highlighting ideas that challenge how we think about health, aging, and prevention. The clips touch on longevity hot spots, heart disease risk, cancer, metabolic health, fitness, supplements, and more. Thank you for a great 2025. We can't wait to bring you more episodes and insights in the new year. Hope you enjoy.
This week, clinical psychologist and CBT expert Dr. Seth Gillihan returns to the show for a third time to have a conversation about how our thoughts, behaviors, and physical health are deeply intertwined. Drawing on examples from everyday life, Dr. Gillihan explains how cognitive behavioral therapy helps people build a healthier relationship with their thoughts and make real, sustainable behavior change. The episode explores when therapy is most useful, when fundamental habits like sleep and exercise may matter more, and how CBT tools can bridge the gap between knowing what's good for us and actually doing it. You can find his book, Your Daily Reset, here and his podcast, Think Act Be, here. Hope you enjoy.
This week, Brent is joined by Dr. Ziyad Al-Aly, a physician-researcher known for some of the most comprehensive work on long COVID and its long-term impact on the body. Dr. Al-Aly explains what the latest data shows about lingering symptoms, who's most at risk, and how COVID increases the chances of conditions like heart disease, diabetes, and cognitive decline long after infection. They discuss what we now understand about reinfections, vaccines, viral persistence, and the mechanisms driving long COVID, along with the practical steps people can take to lower risk and protect their long-term health. He's a great guest, hope you enjoy.
In this solo episode, Brent takes a step back and explores the mission of Death Clock, reflecting on the journey of the company thus far. He then pulls together the biggest lessons from prior episodes and lays out the core principles experts agree matter most for living longer and staying healthy. He walks through the fundamentals and explains how science has changed his own approach to day-to-day health. It's a straightforward, practical recap of what actually makes a difference and the steps anyone can start taking now. Hope you enjoy.
This week's guest is William Porter, author of Alcohol Explained. He joins Brent to dismantle the myths that shape our cultural relationship with drinking. Drawing from his own history with addiction and the hyper-logical framework behind his books, Porter explains what alcohol actually does to the brain and body, to its impact on sleep, to why it feels addictive in the first place. They explore the misconceptions that keep drinking on a pedestal, the emotional and social narratives that reinforce it, and how understanding the real mechanics of alcohol can empower anyone to change their relationship with it. He's a wonderful guest, hope you enjoy.
In this episode, Brent is joined by endocrinologist and longtime FDA leader Dr. G. Alexander Fleming to break down one of the most consequential diseases of modern life: type 2 diabetes. Dr. Fleming explains the real difference between type 1 and type 2, why insulin resistance is the root problem, and how biomarkers like fasting glucose, A1C, and fasting insulin work together to reveal your true metabolic health. He also discusses the promises and pitfalls of blockbuster medications like metformin and semaglutide, the public-health failures that helped fuel today's metabolic crisis, and why strength training may be one of the most important longevity tools we have. Hope you enjoy.
In this episode of Death Clock, Brent talks with Dr. Michael Fredericson, a Stanford physician and co-director of the Stanford Center on Longevity, about how to stay fit, strong, and injury-free as we age. Drawing on decades working with Olympic athletes and Stanford's track team, Dr. Fredericson breaks down the core pillars of lifelong fitness and how they change over time. He explains the science of training safely in midlife, why running isn't bad for your knees, and how exercises like squats and core work can prevent back pain and extend your "healthspan." He's a wonderful guest, hope you enjoy.
This week, Brent speaks with Sir Adrian Bird, the pioneering geneticist whose discoveries on DNA methylation reshaped our understanding of how genes are regulated. Bird explains what DNA methylation actually is and why he's skeptical of popular claims that it determines "biological age" or can be easily hacked to reverse aging. They discuss his groundbreaking work on Rett syndrome, how CRISPR gene editing is being used in clinical trials to potentially cure it, and what that might mean for other neurological diseases. He's a wonderful guest. Hope you enjoy.
In this episode of Death Clock, Brent speaks with Dr. Nazish Sayed, a Stanford cardiologist and vascular biologist, to cut through the confusion about cholesterol, heart disease, and statins. Dr. Sayed breaks down what LDL, HDL, and ApoB really mean, why high cholesterol is more about your biology than your breakfast, and how inflammation and genetics drive plaque buildup long before symptoms appear. He explains how statins work and why their benefits far outweigh the risks for most people. It's an evidence-based exploration of one of medicine's most misunderstood topics. Hope you enjoy.
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