The Long Game | Dr Alex

Visceral fat and inflammation are the focus here, with two habits highlighted as potentially shifting both within weeks. The episode centers on polyphenol-rich Mediterranean-style eating and interval training, plus why these changes may matter even when the scale barely moves.

Nitric oxide helps arteries widen with each heartbeat, and this episode looks at seven common things that can reduce it over time. It connects those habits to stiffer arteries and rising blood pressure, then tackles practical questions about beetroot, arginine, citrulline, and low blood pressure.

Healthy ageing at 60 can show up in blood tests, heart function, fitness, memory, and everyday habits. This episode walks through seven signs that may separate resilient ageing from early decline, with an emphasis on markers that can often be improved.

Blood sugar control is the focus here, with a case for improving it without cutting carbohydrates across the board. The episode looks at which carbs matter most, how processing changes their effects, and why muscle, insulin, and meal habits all shape the outcome.

Bergamot extract is promoted as a supplement that can slash LDL cholesterol by 41% and rival a statin. This episode examines the 2011 study behind that number, why the headline figure needs context, and what’s still unknown about real-world heart protection.