Go UnPro: A Doctor’s 52 Week Journey to an Unprocessed Life

Week 8: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Summary of Key Points, Decisions, and Next Steps from Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Experienced a setback during a busy period, leading to less exercise and disrupted sleep schedule
 
Embracing setbacks as opportunities for renewal and comeback
 
Aiming for 6 days per week of following the 5 pillars of an unprocessed life
 
Focusing on avoiding processed oils, increasing intake of colorful fruits/vegetables, and finding friends to exercise with
 
Implementing mindfulness practices like the rose-thorn-bud exercise and 4-7-8 breathing to improve sleep and mental well-being
 
Emphasizing the importance of surrounding oneself with positive, supportive people on the health journey
 
Next Steps:
 
Continue working towards the 6-day per week goal for the 5 pillars of an unprocessed life
 
Explore options for reducing plastic usage, such as using reusable produce bags and glass containers
 
Expand social connections by joining local community groups, run clubs, and longevity-focused Zoom calls
 
Plan a trip to visit his daughter in Paris as a motivating "bud" for the future
 
Prepare for an upcoming Sunday Science podcast episode discussing the nuances of testosterone replacement therapy

Week 7: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Speaker-Organized Summary
 
Dr. Brent Laartz
 
Key Points and Decisions
 
Reported on last week's package-free challenge, which was not fully successful but led to a full package-free day
 
Acknowledged setbacks around social gatherings and the difficulty of maintaining a package-free week
 
Emphasized the importance of making whole, healthy foods at home to avoid processed items
 
Discussed the debate around protein intake and longevity, noting that animal studies suggest lower protein may be better
 
Introduced the 5Fs of a good diet: fiber, polyphenols, healthy fats, fermented foods, and whole foods
 
Excited to ferment a curried red cabbage and experiment with fermenting onions
 
Mentioned the benefits of adding clove to fermented foods due to its high polyphenol content
 
Next Steps
 
Continue incorporating more fermented foods, such as chickpea and habanero fermentation
 
Experiment with fermenting other foods like hot sauces, green beans, and curried cabbage
 
Introduce more intermittent fasting and time-restricted feeding to achieve weight loss and improve gut health
 
Try an oil-free day and cook mainly with water
 
Continue exploring different fermentation projects, including the curried cabbage and fermented onions
 
Overall Summary
 
This week's podcast focused on the doctor's journey towards an unprocessed life, with a particular emphasis on incorporating more fermented foods, experimenting with intermittent fasting, and reducing the use of plastics and processed foods. The speaker and his guest discussed various fermentation projects they plan to try, including chickpea and habanero fermentation, fermented hot sauces, green beans, and curried cabbage. They also highlighted the importance of balance in diet and lifestyle, noting that while protein is important, excessive intake may not be beneficial for longevity. The next steps involve continuing to explore fermentation, implementing more intermittent fasting, and reducing the use of plastics and processed foods in the home.

Sunday Science Longevity in Pro Sports 2026_02_08
 
Summary of Key Points, Decisions, and Next Steps by Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Discussed several recent studies on the association between playing professional sports, particularly American football, and longevity.
 
Highlighted the Copenhagen City Heart Study, which showed that different sports, such as tennis and badminton, can add years to one's life.
 
Reviewed studies on elite athletes, noting that endurance sports and team sports tend to have better longevity outcomes compared to power sports.
 
Discussed a recent study in the British Medical Journal that explored the relationship between the variety of physical activities and mortality, suggesting that a diverse range of sports may be beneficial for longevity.
 
Next Steps:
 
Encourage a variety of physical activities, including both cardiovascular and strength-based exercises, as well as sports that involve balance, cognitive demands, and social engagement.
 
Emphasize the importance of finding the right balance, as too much exercise may not necessarily be better than a moderate amount.
 
Promote the benefits of recreational sports, such as tennis and badminton, in addition to more traditional endurance activities.
 
Explore the potential role of hormesis, where moderate levels of stress (e.g., exercise) can be beneficial, but too much may be detrimental.
 
Encourage further research to better understand the complex relationship between physical activity, sport participation, and longevity.
 
Announcer Lucas
 
Reminded the audience that the information provided is not intended as medical advice and that individuals should consult their own healthcare professionals before making any changes to their diet, exercise, or treatment plans.
 
Emphasized the importance of thoroughly researching any treatments, diets, exercises, or products before trying them.
 
Noted that the site may generate referral, affiliate, or advertising fees.

Week 6: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Summary of Key Points, Decisions, and Next Steps from Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Increased focus on a vegan diet, aiming for 3 days per week of whole food, low-sugar vegan eating
Added new exercises like mountain biking and tennis to mix up his workout routine
Exploring delta and theta wave entrainment techniques to improve sleep quality
Decided to try painting as a creative outlet, potentially hosting a "paint party" with friends
Challenging himself to go an entire week without any packaged/processed foods, only single-ingredient whole foods
 
Next Steps:
Continue monitoring sleep, diet, and exercise metrics using tracking devices and apps
Implement vegan diet plan, aiming for 3 days per week of whole food, low-sugar vegan eating
Incorporate new exercises like mountain biking and tennis into weekly routine
Try delta and theta wave entrainment techniques before bed to improve sleep quality
Start a painting project capturing scenes from his recent vacation in the British Virgin Islands
Attempt to go an entire week without any packaged/processed foods, sticking to single-ingredient whole foods
Overall, Dr. Laartz is focused on continuing to improve his health and wellness through a multifaceted approach of diet, exercise, sleep, creativity, and minimizing exposure to plastics and processed foods. He is setting ambitious goals for himself while also acknowledging the need for flexibility and self-compassion along the way.

Sunday Science Entrainment 2026_02_01
 
Summary of Key Points, Decisions, and Next Steps by Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Entrainment involves the use of auditory or visual stimulation to influence brain wave patterns associated with different states of wakefulness, concentration, relaxation, and sleep.
 
Gamma waves (40 Hz) are associated with concentration and wakefulness, while theta and delta waves are associated with relaxation and sleep.
 
Multiple studies have shown that 40 Hz gamma wave entrainment, using either light sources or binaural beats, can have positive effects on Alzheimer's disease and cognition.
 
Theta wave entrainment, using either isochronic tones or binaural beats, can improve sleep quality and post-sleep state, as demonstrated in a study on young elite soccer players.
 
Next Steps:
 
Continue exploring the research on the effects of different brain wave entrainment techniques on sleep, cognition, and overall well-being.
 
Potentially incorporate these entrainment methods into personal practice or recommend them to patients, while emphasizing the importance of consulting with healthcare professionals before making any significant changes.
 
Expand the discussion on Sunday Science to cover a wider range of evidence-based approaches to improving health, diet, exercise, and longevity.

Week 5: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Speaker-Organized Summary: Go Unpro Podcast, Week 5
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Experienced a setback over the holidays with increased alcohol and food intake due to family events and his father's passing
 
Committed to a "Dry January" to limit alcohol intake and get back on track with his health goals
 
Discussed the importance of mitochondria and how they impact energy, immune function, and response to diet
 
Emphasized the need for a gradual, sustainable approach to lifestyle changes rather than drastic "cold turkey" changes
 
Next Steps:
 
Continuing to focus on a whole-food, plant-based diet with limited processed foods and alcohol
 
Incorporating more fermented foods to support gut health and microbiome
 
Maintaining a consistent exercise routine with a focus on strength training and cardiovascular fitness
 
Practicing creativity through daily poem writing and sharing on "Friday Frhyme Day"
 
Increasing social connections and reducing stress through meditation and sleep optimization
 
Summary
 
In this episode, Dr. Brent Laartz discussed his journey towards an unprocessed life, including the challenges he faced over the holiday season and his renewed commitment to his health goals. He emphasized the importance of mitochondrial health and how it impacts energy, immune function, and response to diet.
 
Dr. Laartz emphasized the need for a gradual, sustainable approach to lifestyle changes rather than drastic "cold turkey" changes. He outlined his next steps, which include continuing to focus on a whole-food, plant-based diet, incorporating more fermented foods, maintaining a consistent exercise routine, practicing creativity through daily poem writing, and increasing social connections and reducing stress through meditation and sleep optimization.
 
Throughout the episode, Dr. Laartz shared his personal vision for longevity and health, and how he is working towards achieving his "Blue Zone" lifestyle goals.

Week 4 A Doctor's 52 Week Journey to an Unprocessed Life 1080.m4a
 
Summary of Key Points, Decisions, and Next Steps by Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Focusing on longevity and healthspan, not just cosmetic appearance
 
Importance of polyphenols, calorie restriction, and certain medications (acarbose, canaglifosin) for longevity
 
Emphasis on strength, grip strength, and quick movements to maintain activity into older age
 
Strategies for navigating the holidays, including bringing your own food, doing active activities with family, and tracking progress
 
Next Steps:
 
Continuing low-carb, no-sugar diet with focus on whole foods, vegetables, and limited pasta/bread
 
Increasing cardiovascular exercise to 3 times per week and resistance training 2-3 times per week
 
Improving sleep habits, including using Oura ring, avoiding screens before bed, and exploring 40Hz light/sound therapy
 
Engaging in more mindfulness, creativity, and connection activities like writing, music, and spending time with loved ones
 
Further reducing plastic use by switching to cotton clothing, glass/stainless steel cookware and utensils, and natural oral hygiene products

Sunday Science Week 1 Microbiome and Cancer
 Comprehensive Summary of Key Topics, Insights, and Conclusions
Key Topics
Colon cancer incidence and mortality
Rising incidence of early-onset colon cancer in young people
Potential links between diet, microbiome, genetics, and colon cancer development
Screening and diagnosis of colon cancer
Role of colibactin-producing E. coli and its association with colon cancer mutations
Dietary factors and their impact on the microbiome and colon cancer risk
Insights and Takeaways
Colon cancer is the second leading cause of cancer deaths globally, but the fourth most common diagnosed cancer, indicating it may be more deadly than other cancer types.
The incidence of early-onset colon cancer (under age 50) has been rising, with a 51% increase since 1994, and now accounts for 10% of all colon cancer cases.
Factors like diet, microbiome, and genetics play a significant role in the development of colon cancer, especially in young individuals.
Colibactin-producing E. coli strains are associated with specific mutation patterns in colon cancer, and their prevalence is higher in younger cancer patients.
Dietary factors, such as low-fiber, high-fat, and high-sugar diets, can promote the growth of colibactin-producing bacteria and increase the risk of colon cancer.
Fiber-rich, plant-based diets and a healthy microbiome may be protective against colon cancer development.
Conclusions and Decisions
Early-onset colon cancer is a growing concern, and the potential link between childhood diet, microbiome, and colon cancer development later in life needs further investigation.
Screening guidelines for colon cancer may need to be revised to include younger individuals, especially those with risk factors.
Promoting a healthy, fiber-rich, and plant-based diet from an early age may be crucial in preventing the development of colon cancer.
Further research is needed to understand the complex interplay between diet, microbiome, genetics, and colon cancer, as well as the potential role of probiotics and other interventions in modulating the microbiome and reducing cancer risk.
Educating the public, especially parents, about the importance of a healthy diet and its long-term impact on colon cancer risk in their children is essential.

The Go UnPro Podcast Sunday Science Week 3 Klotho Gene And Enzyme
 Speaker-Organized Summary: Key Points, Decisions, and Next Steps
Dr. Brent Laartz
Summary of Key Points and Decisions
The discussion focuses on a gene and gene product called Klotho, which was discovered in 1997 and is named after the Greek god of fate and destiny.
Knockout mice with Klotho upregulation showed a 15-30% longer lifespan and improved cardiovascular, renal, and brain health, as well as lower rates of cognitive decline.
However, a recent study published in the Journals of Gerontology in 2025 found a U-shaped relationship between Klotho levels and all-cause mortality.
The study showed that both high and low levels of Klotho were associated with increased mortality, and this was linked to increased liver fibrosis.
Next Steps
Further research is needed to fully understand the relationship between Klotho levels and health outcomes.
Multiple studies on Klotho have been published in the past year, and more are expected in the next one to two years.
The speaker encourages the audience to follow the podcast on various platforms to stay updated on the latest developments in longevity and science.

Week 3: A Doctor's 52 Week Journey to an Unprocessed Life
 
Speaker-Organized Summary: Key Points, Decisions, and Next Steps
 
Dr. Brent Laartz
 
Key Points and Decisions:
Acknowledged the difficulty of staying motivated during the holidays, but emphasized the importance of maintaining a healthy lifestyle.
Discussed the concept of "holiday heart" and the negative impacts of overconsumption of unhealthy foods and alcohol during the holidays.
Decided to implement pre-holiday and post-holiday work to minimize the damage to his metabolic health, such as having a vegan diet a few days before and after the holiday.
Outlined his diet plan for the week, including reducing packaged and fast foods, increasing water intake, incorporating daily berries and greens, and implementing time-restricted feeding.
Committed to increasing his exercise and cardiovascular activity to at least 3 times per week, as well as his resistance training.
Emphasized the importance of tracking his sleep and making adjustments to improve sleep quality, such as limiting light exposure and alcohol intake.
Discussed the importance of social connection, mindfulness, and self-awareness, and plans to engage in art therapy, writing, and reconnecting with friends and family.
Shared his plan to journal and identify his limiting beliefs, create daily affirmations, and use vision boards and manifestation techniques to overcome them.
Continued his efforts to reduce plastic usage in his life, including using glass containers, stainless steel water bottles, and avoiding plastic utensils and storage containers.
Next Steps:
Implement the pre-holiday and post-holiday work to maintain a healthy lifestyle during the holidays.
Continue tracking his diet, exercise, sleep, and other health metrics using the habit tracker.
Engage in art therapy, writing, and regular social connections to improve his overall well-being.
Identify and work to overcome his limiting beliefs through journaling, affirmations, and manifestation techniques.
Further reduce plastic usage in his life by utilizing glass, stainless steel, and other eco-friendly alternatives.
Share his progress and challenges with the audience and seek their input and support.