In this episode of Longevity Unlocked, Coach Kyle and Dr. K break down the simplest, most practical way to eat for weight loss—without medications, peptides, GLP-1s, or extreme dieting. This episode focuses purely on food fundamentals and behavior change to create sustainable fat loss.

They introduce the Longevity Food Pyramid as the foundation, explain why tracking food can be a powerful tool for most people, and outline how to reduce calories intelligently by prioritizing protein while dialing back fats and carbohydrates. Kyle and Dr. K also discuss intermittent fasting, reverse dieting, hydration, and common mistakes that prevent weight loss progress.

This episode serves as a baseline roadmap for anyone who wants to lose weight without overcomplicating the process or sacrificing their sanity.

Weight loss starts with food quality and calorie awareness. The Longevity Food Pyramid prioritizes vegetables, protein, fats, then carbs. Tracking food increases awareness and often improves habits automatically. Protein should be the primary focus for fat loss and satiety. Vegetables can be treated as “free calories” to increase fullness. Reducing fats and carbs is the easiest way to lower calories. Carbohydrates provide low satiety compared to protein and fiber. Most people eat more fat than needed for hormone health. Dessert must be limited or eliminated during active fat loss phases. Intermittent fasting can work well for men when aligned with lifestyle. Women generally do better with consistent meals and shorter fasting windows. Reverse dieting can repair metabolism after chronic under-eating. Strength training is essential to preserve metabolism during weight loss. Hydration significantly reduces hunger and supports fat loss.

00:00 – Why reducing fats and carbs works for weight loss 00:40 – Show intro & medical disclaimer 01:20 – Episode focus: eating to lose weight (food only) 01:55 – Giveaway explanation & clinic locations 02:30 – Weight loss basics & longevity framework 03:15 – The Longevity Food Pyramid breakdown 04:10 – Why food tracking works psychologically 05:20 – Using AI food tracking tools 06:00 – Protein-first strategy & “free” vegetables 07:05 – Desserts, discipline & calorie awareness 08:00 – Reducing fats and carbs without hurting hormones 09:10 – Breakfast, lunch, dinner & fasting strategies 10:10 – Intermittent fasting: men vs women 11:10 – Reverse dieting explained simply 12:40 – Why strength training matters for fat loss 13:20 – Hydration, metabolism & appetite control 14:20 – Final takeaways & keeping weight loss simple

The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof. Location: 580 Village Blvd #210, West Palm Beach, FL 33409 Website: https://www.thelcfl.com/ Instagram: https://www.instagram.com/thelcfl/

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc

In this episode of Longevity Unlocked, Coach Kyle and Dr. K break down the simplest and most effective way to gain muscle and healthy weight using food alone — no peptides, medications, or advanced supplementation required. They explain the critical difference between eating to gain weight versus eating to gain muscle, why calories matter more than food quality for hard gainers, and how to structure protein, fats, and carbohydrates for optimal muscle growth.

The conversation covers the foundational principles of muscle-building nutrition: complete proteins, calorie density, hydration, carbohydrate intake, and strength training as the growth signal. Kyle and Dr. K also clear up common myths around protein timing, vegan protein sources, mass gainers, creatine, and hydration — emphasizing that consistency and simplicity matter far more than perfection or complexity.

Listeners walk away with a practical framework for eating to build muscle, whether they struggle to gain weight or want to add lean mass without unnecessary fat.

Gaining weight requires more calories — simple, but not always easy. Fat is the most calorie-dense macronutrient and key for hard gainers. Some individuals need 4,000–5,000 calories per day to gain weight. Mass gainers and calorie-dense foods can make weight gain practical. Muscle gain requires sufficient protein, carbs, fats, hydration, and training. Aim for ~1 gram of protein per pound of body weight for muscle growth. Complete proteins are essential; meat and pea protein qualify. Tofu alone is not a complete protein and must be combined with others. Liquid protein is less satiating than whole-food protein. Carbohydrates refill glycogen and support muscle hydration and growth. Protein timing matters less than total daily intake. Large protein meals can support overnight recovery via the amino acid pool. Hydration is critical — muscle growth requires water. Creatine improves muscle hydration, strength, and performance. Strength training is the signal that tells the body to build muscle.

00:00 – What a “complete protein” actually means 00:55 – Show intro & food mini-series recap 02:10 – Gaining weight vs. gaining muscle 03:00 – Why some people struggle to gain weight 03:45 – Fat as the key to calorie density 04:35 – Mass gainers & high-calorie food hacks 05:35 – Ice cream, calories & ingredient quality 06:20 – Protein requirements for muscle growth 07:10 – Complete vs. incomplete proteins (vegan considerations) 08:00 – Can you live on protein shakes? 08:45 – Carbohydrates, glycogen & muscle hydration 09:40 – Protein timing & the amino acid pool 11:10 – How much protein per meal is too much? 12:30 – Hydration rules for muscle growth 13:20 – Water timing & carbohydrate absorption 14:10 – Creatine: why it works 15:00 – Strength training as the muscle-building signal 16:10 – How often you actually need to lift 17:10 – Final takeaways & episode wrap-up

The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof. Location: 580 Village Blvd #210, West Palm Beach, FL 33409 Website: https://www.thelcfl.com/ Instagram: https://www.instagram.com/thelcfl/

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc

Episode Summary

In this episode of Longevity Unlocked, Coach Kyle and Dr. K break down practical strategies for eating well on a busy schedule — whether you have a private chef or a shoestring budget. They discuss how to simplify meal prep, make cooking efficient without sacrificing taste, and balance nutrition even when time is limited.

The hosts cover different approaches based on your resources: hiring a private chef, using meal delivery services, cooking at home efficiently, or prepping bulk meals on a tight budget. They emphasize simplicity, smart use of sauces and seasonings, and cost-effective strategies for protein, vegetables, and carbs. Listeners also get guidance on using high-quality protein bars and shakes when time is tight, and learn why processed foods can be both unhealthy and expensive.

This episode is full of actionable tips for anyone juggling a busy lifestyle while still wanting to eat well and maintain energy — all without overcomplicating nutrition.

Listeners also get access to a clinic giveaway using the secret phrase “Busy Person Nutrition.”

• Simple is better: focus on repeatable meals with varied seasonings.
• Meal prep is critical: cook for multiple days, not just one.
• Use bulk ingredients and frozen veggies for tight budgets.
• Protein, vegetables, healthy fats, and smart carbs are foundational.
• Meal delivery services or a private chef are options for higher budgets.
• High-quality protein bars or shakes are useful when meals aren’t possible.
• Processed convenience foods are costly in health and money.
• Consistency beats perfection — don’t stress about complexity.
• Costco and other bulk stores are allies for busy eating strategies.
• Secret code phrase for the giveaway: “Busy Person Nutrition.”

00:00 – Keep it simple: sauces, seasonings & meal variety 00:45 – Show intro & medical disclaimer 01:20 – Giveaway announcement: Easter egg prizes 02:05 – Nutrition tips for busy lifestyles 02:50 – Unlimited budget strategy: private chef or cook 04:00 – Middle budget approach: meal delivery services 05:20 – Cooking at home efficiently 06:00 – Meal prep strategies: crockpot & batch cooking 07:00 – Simplifying repetitive meals with variety 07:45 – Ultra-tight budget: bulk prep at Aldi/Costco 08:30 – Using eggs, chicken, ground beef, frozen veggies, and rice 09:15 – Meal replacements: protein bars & shakes 09:50 – Hidden cost of processed foods 10:30 – Final tips: consistency over complexity 11:00 – Closing remarks & final takeaway

The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof. Location: 580 Village Blvd #210, West Palm Beach, FL 33409 Website: https://www.thelcfl.com/ Instagram: @thelcfl

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc

Episode Summary

In this episode of Longevity Unlocked, Coach Kyle and Dr. K simplify nutrition by introducing the Longevity Food Pyramid — a practical, no-BS framework for eating well without stress or extremes. They break down why cooking at home beats eating out, how to structure meals for blood sugar control, why women generally shouldn’t fast, and how to approach carbs, organics, and processed foods with clarity instead of confusion.

The conversation covers the foundations of long-term nutrition: vegetables, protein, healthy fats, smart carb timing, and consistent habits — not fad diets. Kyle and Dr. K explain why overly rigid eating causes more harm than good, how to avoid the biggest mistakes people make with food, and why “good enough” 80% of the time is the true longevity strategy.

Listeners also get access to a clinic giveaway using the secret phrase “Longevity Food Pyramid.”

The Longevity Food Pyramid simplifies nutrition into vegetables, protein, fats, then carbs.

Cooking at home is the fastest way to improve health and reduce hidden ingredients.

Meal order matters: veggies → protein → carbs for better glucose control.

Women generally should not fast; meal timing differs by gender.

Carbs aren’t essential but support energy, training, and recovery.

Organic matters most for Dirty Dozen items; Clean 15 helps budget choices.

Processed foods are defined by long ingredient lists — not just packaging.

Nutrition shouldn’t be obsessive; stress around food is worse than imperfect eating.

Aim to be consistent 80% of the time instead of chasing perfection.

Secret code phrase for the giveaway: “Longevity Food Pyramid.”

00:00 – Why snacking is worse than eating a full meal 00:40 – Show intro & medical disclaimer 01:15 – Giveaway announcement: weekly clinic prizes 02:10 – Why nutrition needs to be simple and relatable 02:45 – Cooking at home vs. eating out 03:40 – Introducing the Longevity Food Pyramid 05:20 – Breaking down vegetables, protein & healthy fats 06:40 – Carbs: complex vs. simple and when to use them 07:20 – The optimal order to eat your meals 08:20 – Meal timing & why fasting affects men/women differently 09:15 – Giveaway break: Free Gains IV instructions 10:00 – Organic vs. non-organic: what actually matters 11:40 – What “processed foods” really means 13:00 – Nutrition shouldn’t be obsessive or stressful 14:00 – Final takeaways & keeping it simple

The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof. Location: 580 Village Blvd #210, West Palm Beach, FL 33409 Website: https://www.thelcfl.com/ Instagram: https://www.instagram.com/thelcfl/

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc

He explains why he would never personally run this protocol — it requires multiple injections per day, constant monitoring, physician oversight, and a massive budget. Kyle also details how compounds like IGF‑LR3, Tesamorelin, MOTS‑C, SS‑31, AOD‑9604, 5-Amino‑1‑MQ, BPC‑157, and TB‑500 could theoretically be stacked, along with the risks and limitations.

If you’ve ever wondered what the outer limits of peptide stacking might look like — or you enjoy hearing Kyle roast the insanity of max‑level biohacking — this episode is for you.

• This is a thought experiment only, not a protocol to follow.
• Extreme peptide use requires full medical supervision, real prescriptions, and weekly monitoring.
• Muscle phase centers on testosterone, IGF‑1 pathways, GH secretagogues, and recovery peptides.
• Fat-loss phase uses mitochondrial enhancers, GLP‑1s, Tesofensine, AOD, and metabolic boosters.
• Stacking too many peptides increases risk, cost, complexity, and is unrealistic for most people.
• Peptides only work if fundamentals (diet, training, consistency) are in place.
• Kyle openly says he wouldn’t run this — too many injections, too much tracking.
• A sane approach: optimize hormones, train hard, and use peptides strategically.
• Serious protocols require CGMs, bloodwork, and doctor oversight.
• Secret code phrase: “Peptide soda fountain suicide.”

00:00 – Welcome to Longevity Unlocked (Unhinged Edition) 00:25 – Warning: This episode is not actionable advice 01:00 – What this “thought experiment” is actually about 01:45 – Defining the boundaries (no steroids, just peptides) 02:30 – Starting with the basics: food tracking & strength training 03:00 – Muscle-building phase: 3–6 months of reverse dieting 03:45 – Testosterone optimization and safe medical oversight 04:40 – Growth hormone & IGF-1 strategies (IGF-LR3, Tesamorelin blends) 05:40 – Muscle repair peptides: PEG-MGF, BPC-157, TB-500 06:20 – Recovery demands and increasing training frequency 06:55 – Transition to fat-loss phase 07:10 – Mitochondrial priming: SS-31 + MOTS-C 07:45 – GLP-1 dosing strategy: semaglutide/tirzepatide 08:10 – Adding Tesofensine for appetite suppression 08:25 – Why testosterone optimization continues in the cut 08:45 – NAD+ for energy during calorie deficits 09:00 – AOD-9604 and 5-Amino-1-MQ in late-cut stages 09:30 – Steps, NEAT, and reducing training frequency 10:00 – Why this protocol requires constant medical supervision 10:40 – The cost: thousands per month + constant monitoring 11:10 – Why Kyle himself wouldn’t do this 11:45 – Who this might be for (and who it definitely isn’t) 12:20 – Using peptides as a safer alternative for chronic steroid users 12:40 – Brainstorming titles and clinic marketing ideas 13:10 – Giveaway instructions: “Peptide soda fountain suicide” 14:00 – Expected viewership drop-off & comedic self-awareness 14:30 – Final warnings, disclaimers, and closing thoughts

This episode is sponsored by The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof. Location: 580 Village Blvd #210, West Palm Beach, FL 33409 Website: https://www.thelcfl.com/ Instagram: https://www.instagram.com/thelcfl/

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc

In this episode of Longevity Unlocked, Coach Kyle and Dr. K break down a topic most adults need but rarely get clear answers on — the true “Basics of Health” every human should understand. From hydration to calories, sleep, hygiene, relationships, and daily habits, the hosts explain the simple principles that dramatically influence your energy, metabolism, and long-term health.

Dr. K walks through how much water you actually need, why most people chronically undereat protein, and why processed foods make health harder than it needs to be. You’ll learn how sleep debt works, how to create a sleep-friendly environment, and the overlooked hygiene habits that impact longevity more than people realize.

The episode also covers mental health foundations, the role of relationships, and why consistent routines outperform complex biohacks. If you want a clear, practical blueprint for feeling better and functioning at your best, this episode lays out the essentials in a straightforward, no-nonsense way.

• Most people don’t drink enough water — consistent hydration dramatically impacts energy and performance.
• Eating slowly and prioritizing protein helps regulate appetite without tracking calories.
• Highly processed foods disrupt metabolism, digestion, and satiety.
• Sleep quality matters as much as sleep quantity; evening stimulants and blue light make sleep debt worse.
• Hygiene basics — teeth, hands, towels, shoes — have major long-term health implications.
• Strong relationships are one of the most powerful longevity predictors.
• Simple, daily repeatable habits outperform complicated routines or supplements.
• Your environment (light, noise, cleanliness) directly affects health behaviors.
• Consistency in the basics builds the foundation for advanced health strategies later.
• Small daily upgrades compound into major changes over years.

00:00 – The health basics most adults get wrong 00:20 – Welcome to Longevity Unlocked 00:45 – Why “health 101” should be simple 01:10 – Hydration rules: How much water you actually need 02:00 – Eating enough without calorie tracking 02:35 – Protein first: The simplest nutrition fix 03:15 – Why processed foods make health harder 04:00 – Eat slower: The 20-minute principle 04:40 – Sleep debt explained in simple terms 05:30 – How to optimize your sleep environment 06:10 – Evening stimulants and blue light 07:00 – Hygiene habits adults overlook 08:00 – Shoes, laundry, and weird-but-true health basics 08:45 – Mental health, happiness, and relationships 09:30 – Why simplicity beats biohacking 10:00 – Final thoughts and sign-off

This episode is sponsored by The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof.

Location:580 Village Blvd #210, West Palm Beach, FL 33409

Website: https://www.thelcfl.com/ Instagram: https://www.instagram.com/thelcfl

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc

In this episode of Longevity Unlocked, Coach Kyle and Dr. K dive into a topic affecting millions of men — prostate health, specifically benign prostatic hyperplasia (BPH) and why so many men struggle with peeing, weak stream, nighttime awakenings, and enlarged prostates as they age.

Dr. K explains how the prostate functions, why it enlarges, and why traditional medications like Flomax often deliver underwhelming results. The conversation walks through the alternative approach used at The Longevity Center: direct prostate injections using ozone, methylene blue, and guided ultrasound.

You’ll learn how the injections work, why they're surprisingly quick, what they feel like, and how they’ve helped patients dramatically improve stream strength, reduce nighttime bathroom trips, shrink PSA levels, and avoid long-term medication use.

The hosts also cover the safety considerations, why “custom antibiotic protocols” aren’t necessary, and how inflammation, gut leakage, and hidden infections contribute to prostate enlargement.

If you or someone you know struggles with urinary flow, weak stream, or constant nighttime awakenings, this episode offers a clear, science-backed path to relief.

• The prostate sits around the urethra — when it enlarges, it squeezes the “pee tube,” causing weak stream and frequent urination.
• BPH is non-cancerous enlargement, not swelling — and it’s extremely common in aging men.
• Medications like Flomax may improve stream slightly but don’t fix nighttime awakenings or the underlying issue.
• Many prostate issues are linked to hidden infections, often from gut leakage due to proximity of the prostate to the large intestine.
• Prostate injections using ozone, methylene blue, and lidocaine can significantly reduce enlargement and PSA levels.
• Typical patient results include fewer nighttime awakenings, stronger stream, and major quality-of-life improvements.
• The procedure is fast (20–30 seconds of injection), uses ultrasound guidance, and carries very low risk when done correctly.
• A standard protocol is four injections (weeks 1, 2, 3, and 5).
• Injections cost $250 — significantly cheaper than “custom antibiotic protocols” marketed elsewhere for thousands.
• Most patients need occasional maintenance only every few months or years.
• Two main risks (nerve hits and artery nicks) are extremely rare and minimized with ultrasound.
• As Dr. K says: “Can’t pee? Want to pee? We can help.”

00:00 – Why prostate injections are affordable and effective 00:20 – Welcome to Longevity Unlocked 00:40 – PSA jokes and today’s topic introduction 01:00 – What the prostate is and why it causes urinary problems 01:35 – BPH explained in simple terms 02:00 – Why enlarged prostates squeeze the urethra 02:20 – Standard treatment: Flomax and limited results 03:00 – Introducing ozone + methylene blue prostate injections 03:20 – Real patient results: PSA drops, fewer nighttime trips, stronger stream 04:20 – A funny patient story: The “counting to 30” pee test 05:00 – Does the injection hurt? The perineum approach explained 06:10 – Why the abdominal or anal approaches are rarely used 06:40 – Step-by-step: What the injection process looks like 07:15 – How long the procedure takes (20–30 seconds) 07:45 – Why prostate infections happen (gut leakage + proximity) 08:30 – Other clinics charging $5,000 for custom antibiotic blends 08:45 – The Longevity Center’s cost-effective $250 option 09:00 – Why completing all four injections matters 09:20 – Risks: nerve hits, prostate artery, hematomas 09:50 – How ultrasound makes the procedure safer 10:10 – Final thoughts: Nearly all patients report results 10:40 – Closing comments and sign-off

This episode is sponsored by The Longevity Center FL Integrative, osteopathic, and regenerative healthcare — all under one roof.

Location:580 Village Blvd #210, West Palm Beach, FL 33409

Website: https://www.thelcfl.com/ Instagram: https://www.instagram.com/thelcfl.com

Produced by: Clearview Studio Filmed by: Jackson Young (@clearviewstudios)

Podcast Website: https://peakperformancepodcast.online/ Instagram: @thepeakperformancepod X (Twitter): @PeakPerformPod Dr. K on Instagram: @theosteodoc