Episode 17: How to Live Longer & Healthier: What Actually Works | Dr. Ayana Herbert

What actually helps you live a longer, healthier life—and what’s just hype? In this episode of *The Doctor Next Door*, Dr. George Korede sits down with *Dr. Ayana Herbert*, a physician specializing in lifestyle medicine, metabolic health, hormone health, and healthy aging. We break down the habits that matter most for longevity, including *sleep, strength training, nutrition, metabolic health, and maintaining muscle as we age*. Dr. Herbert also discusses fasting insulin, cholesterol, waist circumference and other metabolic markers, as well as the increasingly popular conversation around *hormone replacement therapy for men and women*. We also tackle the booming longevity industry: supplements, peptides, hormone optimization, and the difference between promising science and claims that may be getting ahead of the evidence. Finally, Dr. Herbert shares what she actually does in her own life to stay healthy—and why the fundamentals still matter more than most “biohacks.” In this episode: • The most overlooked habits for longevity • Why muscle may be one of your best investments in healthy aging • What metabolic health actually means • Fasting insulin, A1C, cholesterol, and waist circumference • Hormone replacement therapy in men and women • Testosterone and estrogen: benefits, risks, and monitoring • Mediterranean and plant-forward nutrition • Supplements and the peptide craze • Dr. Herbert’s personal longevity routine The Doctor Next Door — Real People. Real Doctors. Honest Conversations. This podcast is for general educational purposes and is not a substitute for personalized medical advice.