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

Sunday Science: Longevity and Physical Activity Analysis
 
Summary Of Speaker Contributions
 
**Dr. Brent Laartz**: Led the session by reviewing multiple scientific studies regarding physical activity and longevity. He introduced the "five pillars" of movement—strength, cardiovascular fitness, flexibility, mobility, balance, and muscular endurance—and synthesized data from cohort studies and meta-analyses to advocate for a diverse exercise routine.
 
Key Points And Decisions
 
**The Five Pillars of Movement**: Dr. Laartz established that a comprehensive approach to physical health requires balancing strength, cardiovascular fitness, flexibility, mobility, and balance.
 
**Hormesis and the U-Shaped Curve**: The discussion highlighted that while physical activity significantly reduces mortality, there is a U-shaped "hormesis" curve. Moderate, varied activity is optimal, whereas excessive, high-volume training may lead to diminishing returns or increased injury risk.
 
**Importance of Variety**: Data from the reviewed studies confirmed that individuals who engage in a variety of activities (targeting five or more types) experience a greater reduction in mortality risk (up to 21%) compared to those who focus on a single activity.
 
**Resistance Training**: Dr. Laartz emphasized that resistance training is essential for maintaining lean muscle mass, improving insulin sensitivity, and preventing frailty. Combining resistance training with aerobic exercise was identified as the most effective strategy, potentially offering a 40% reduction in mortality.
 
**Consensus on Activity**: The speaker concluded that while specific sports like racket sports and swimming show high benefits, the primary decision for listeners should be to diversify their movement patterns to include both resistance and cardiovascular components.
 
Next Steps And Action Items
 
**Dr. Brent Laartz**: Committed to including links to all four reviewed scientific articles in the podcast show notes and description for further audience research.
 
**Dr. Brent Laartz**: Encouraged listeners to audit their current exercise routines to ensure they incorporate at least five different types of physical activity, with a specific focus on adding resistance training if it is currently absent.
 
**Dr. Brent Laartz**: Directed the audience to access the video version of the podcast on platforms such as YouTube, Spotify, and Substack to view the data graphs and figures discussed during the session.
 
Han H, Hu J, Lee DH, Zhang Y, Giovannucci E, Stampfer MJ, et al. Physical activity types, variety, and mortality: results from two prospective cohort studies. BMJ Medicine. 2026;5:e001513. https://doi.org/10.1136/bmjmed-2025-001513 
 
Oja P, Kelly P, Pedisic Z, et alAssociations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adultsBritish Journal of Sports Medicine 2017;51:812-817. 
 
Farzane Saeidifard, Jose R Medina-Inojosa, Colin P West, Thomas P Olson, Virend K Somers, Amanda R Bonikowske, Larry J Prokop, Manlio Vinciguerra, Francisco Lopez-Jimenez, The association of resistance training with mortality: A systematic review and meta-analysis, European Journal of Preventive Cardiology, Volume 26, Issue 15, 1 October 2019, Pages 1647–1665, 
Shailendra P, Baldock K, Li L ... Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis.  American Journal of Preventive Medicine, 2022; 63, 277-285.

Go UnPro: Week 17 Progress and The Comfort Crisis
 
Summary Of Each Speaker
 
**Dr. Brent Laartz**: Provided a progress update on his 52-week journey toward an unprocessed life. He focused on the psychological and physical benefits of embracing discomfort, the importance of tracking goals, and the ongoing effort to eliminate plastics and processed habits from his daily routine.
 
Key Points And Decisions
 
**Goal Reassessment**: Dr. Laartz emphasized that goals should not be "set and forgotten." He advocates for weekly tracking and reassessment to identify obstacles and adjust behaviors accordingly.
 
**The Comfort Crisis**: Drawing from Michael Easter’s work, the host discussed the "Misogi Challenge"—a commitment to seeking out discomfort to foster personal growth and health. He noted that the brain is evolutionarily wired to avoid discomfort, which must be actively countered.
 
**Plastics and Inflammation**: The discussion highlighted the link between microplastic exposure and systemic inflammation. Dr. Laartz decided to replace plastic office equipment (mouse and keyboard) and garden tools with natural materials like wood and steel.
 
**Movement and Nutrition**: The host reaffirmed the "five pillars of movement" (strength, cardiovascular endurance, balance, flexibility, and muscular endurance). He decided to prioritize variety in exercise modalities and continue his 40-vegetable challenge and intermittent fasting protocols.
 
Next Steps
 
**Dr. Brent Laartz**:*   Continue the 40-vegetable, fruit, nut, and bean challenge to ensure nutritional variety.*   Maintain the weekly 36-hour fast and the monthly 48-72 hour fast to inhibit mTOR and promote autophagy.*   Implement the use of cedar planters and unbleached paper cups to further reduce plastic exposure.*   Prepare for the upcoming "Sunday Science" episode, which will analyze a study on the impact of exercise variety on mortality.

Insights on Protein Restriction and Longevity
 
Summary Of Speaker Contributions
 
**Dr. Brent Laartz**: Served as the primary presenter, synthesizing findings from over 300 scientific articles regarding protein restriction and its impact on aging. He highlighted the role of nutrient-sensing pathways, such as mTOR and GCN2, and argued that while high protein intake is often marketed for muscle growth, it may negatively impact longevity and metabolic health in older adults. He advocated for a plant-based, calorie-restricted diet coupled with consistent resistance training.
 
Offered a brief, critical observation regarding the British twin study, suggesting that the correlation between high protein intake and sarcopenia might be confounded by participants consuming more protein due to pre-existing medical conditions.
 
Key Points And Decisions
 
**Nutrient Sensing and Aging**: The discussion established that restricting protein—specifically branched-chain amino acids like isoleucine—deactivates the mTOR pathway, which is associated with accelerated aging. This restriction promotes autophagy and improves stress responses.
 
**Sarcopenia and Protein Intake**: Contrary to common fitness advice, the reviewed data suggests that high protein intake in older adults is associated with sarcopenia. The consensus reached is that resistance training is a more effective intervention for maintaining muscle quality than high protein consumption.
 
**Metabolic Health**: Evidence indicates that protein restriction enhances metabolic health, improves insulin sensitivity, and increases energy expenditure through the FGF21 pathway.
 
**Dietary Strategy**: The meeting concluded that a whole-food, plant-based diet, characterized by reduced red meat and simple sugars, combined with regular exercise and sleep, represents the most effective approach to healthy aging and disease resistance.
 
Next Steps And Action Items
 
**Dr. Brent Laartz**: Committed to providing the referenced research articles, including the University of Wisconsin review and the British twin study, in the show notes for further audience review.
 
**Audience**: Advised to conduct personal research and consult with their own physicians, therapists, or nutritionists before implementing any changes to their diet or exercise regimens based on the presented information.
 
Articles:
 
Mary Ni Lochlainn, Ruth C E Bowyer, Ailsa A Welch, Kevin Whelan, Claire J Steves, Higher dietary protein intake is associated with sarcopenia in older British twins, Age and Ageing, Volume 52, Issue 2, February 2023, afad018, https://doi.org/10.1093/ageing/afad018 
 
Knopf B, Lamming D. The hallmarks of protein and amino acid restriction in aging and longevityCell Press Blue, 2026; 0
 
Green C, Trautman M, Chaiyakul K … Dietary restriction of isoleucine increases healthspan and lifespan of genetically heterogeneous mice.  Cell Metabolism, 35, 1976-1995.e6

Sunday Science: Impact of Microplastics and Forever Chemicals on Human Health
 
Speaker Contributions
 
**Dr. Brent Laartz**: Acted as the primary subject matter expert, synthesizing three recent scientific studies regarding the health impacts of microplastics and perfluoroalkyl compounds (PFAS). He provided detailed analysis on how these contaminants contribute to inflammation, cellular senescence, and tumorigenesis, while sharing his personal journey toward a "deplasticized" lifestyle.
 
Key Points and Decisions
 
**Early Life Exposure**: Research by Majid Jouina et al. indicates that prenatal and early-life exposure to PFAS is associated with elevated fecal calprotectin levels in children, suggesting a potential link to long-term inflammatory bowel conditions.
 
**Microplastics and Tumorigenesis**: A study by Vishal Midya et al. demonstrated that microplastic ingestion in mice leads to colonic inflammation, altered transcriptome signaling, and increased tumorigenesis, particularly when combined with existing colitis.
 
**Cellular Senescence and Microbiome**: Research by Y. Wang highlights that polystyrene nanoplastics induce cellular senescence in young mice by activating the p38 MAPK pathway and downregulating essential antioxidant and detoxification genes. Furthermore, these particles cause significant dysbiosis in both oral and intestinal microbiomes.
 
**Systemic Health Risks**: The consensus of the discussed studies is that microplastics and forever chemicals are pervasive in the food chain, acting as vectors for other pollutants and contributing to systemic inflammation, which is a precursor to various chronic diseases, including cardiovascular issues and endocrine dysfunction.
 
Next Steps
 
**Dr. Brent Laartz**: Committed to continuing his personal efforts to minimize plastic usage in his household and diet, specifically targeting food storage and ultra-processed food consumption.
 
**Dr. Brent Laartz**: Plans to dedicate future episodes of the podcast to exploring the connections between intrauterine exposure, fertility, and the microbiome.
 
**Dr. Brent Laartz**: Encourages listeners to adopt a whole-foods diet and reduce reliance on plastic-based food containers and synthetic clothing to mitigate personal exposure to environmental contaminants.
 
Articles
Wang Y, Dong C and Xiao Y (2026) Polystyrene nanoplastics promote inflammation and aging in young mice through the oral-gut microbiome axis. Front. Immunol. 17:1806158. doi: 10.3389/fimmu.2026.1806158
 
Madjid Djouina, et al.  Ingestion of a human-relevant mixture of environmentally sourced microplastics promotes inflammation and tumorigenesis in the mouse colon,
Environmental Pollution, Volume 395, 2026, 127794,
 
Vishal Midya, et al.  Per- and polyfluoroalkyl substances (PFAS) in early life is associated with childhood intestinal inflammation: analyses of three birth cohorts, Clinical Gastroenterology and Hepatology, 2026,

Navigating the Comfort Crisis: A Journey to an Unprocessed Life
 
Speaker Contributions
**Dr. Brent Laartz**: Served as the primary speaker, detailing his personal journey through "Week 16" of an unprocessed life. He contributed insights on the psychological and physical impacts of modern comfort, the importance of intentional living, and the rejection of instant gratification in favor of long-term health.
 
Key Points and Decisions
**The Comfort Crisis**: The host argued that modern society’s reliance on convenience—such as ultra-processed foods, instant entertainment, and sedentary commuting—is detrimental to longevity. He decided to actively eschew these comforts in favor of "doing the hard work" himself.
**Dietary Strategy**: The host committed to a diet focused on whole foods, specifically incorporating daily herbal teas (peppermint), chia seeds for omega-3s, and a 4-strain probiotic yogurt regimen (including *Lactobacillus salivarius*, *Akkermansia*, and *Veillonella*) to support metabolic health and stamina.
**Environmental and Lifestyle Choices**: A firm decision was made to eliminate microwave usage and reduce plastic exposure in food preparation. The host emphasized the importance of real-world social connections, such as hosting gatherings and making phone calls, over digital communication.
**Movement Philosophy**: The host decided to shift his exercise routine toward competitive races (starting with a 5K) and team sports, moving away from the excessive stress of ultra-endurance training while maintaining a balance of resistance and cardiovascular training.
Next Steps and Action Items
*   **Social**: Host a sourdough pizza party to foster community and connection.*   **Movement**: Begin training for a 5K competitive race to be completed within the next month.*   **Research**: Prepare and present the "Sunday Science" segment regarding the association between neonatal/adult plastic exposure and gut inflammation.*   **Routine**: Continue daily habits, including the consumption of herbal tea, chia seeds, and specific probiotic strains.*   **Environment**: Adjust the use of essential oil diffusers (specifically lavender) to ensure they do not negatively impact the sleep environment or pets.

The 52-Week Journey to an Unprocessed Life: Week 15 Progress Report
 
Speaker Contributions
 
**Dr. Brent Laartz**: Acted as the primary contributor, detailing his "dollar cost averaging" philosophy for health. He shared his personal progress on his 52-week journey, emphasizing the importance of consistent daily investments in diet, exercise, sleep, motivation, and connection to secure long-term health.
 
Key Points and Decisions
 
**Health as a Retirement Account**: Dr. Laartz established the core metaphor that every healthy habit is a deposit into a long-term health account, while unhealthy choices function as early withdrawals that incur penalties.
 
**Supplement Strategy**: A firm decision was made to avoid unnecessary supplements. Dr. Laartz will only utilize calcium, Vitamin D, and B12, prioritizing whole foods over pills to avoid "chasing good money with bad money."
 
**Mindset and Manifestation**: The host emphasized that limiting beliefs and fear are the primary obstacles to health. He decided to reject the "status quo" of family medical history and instead manifest a future of vitality through proactive, daily action.
 
**Plastic Reduction**: The host committed to systematically removing plastics from his environment, specifically targeting his phone case, measuring tools, and cleaning supplies in favor of sustainable materials like wood, stainless steel, and concentrated, eco-friendly detergents.
 
Next Steps and Action Items
*   **Diet**: Incorporate one new vegetable, fruit, or bean into the weekly diet and continue making homemade yogurt, hummus, and fermented foods.*   **Movement**: Resume trail running and perform yard work using electric equipment to maintain physical activity.*   **Sleep**: Begin using a natural reed diffuser with lavender and chamomile essential oils to improve sleep quality.*   **Connection**: Host a housewarming event featuring whole-food, locally sourced ingredients to foster community.*   **Plastic Elimination**: Replace his current plastic phone case with a wooden alternative and continue transitioning to plastic-free household cleaning products.

Sunday Science: Biological Aging and Dietary Patterns
 
Speaker Contributions
 
**Dr. Brent Laartz**: Presented a detailed analysis of a UK Biobank study involving 400,000 participants. He evaluated the correlation between dietary patterns—specifically regular meat-eating, low-meat, pescatarian, and vegetarian diets—and biological aging using KDM-BA and PhenoAge metrics.
 
Key Points and Decisions
 
**Study Findings**: The research demonstrated that individuals who consume less meat, or follow pescatarian or vegetarian diets, exhibit a lower biological age compared to regular meat-eaters.
 
**Genetic Independence**: These findings remained consistent across all genetic risk categories (low, medium, and high), suggesting that diet plays a significant role in aging regardless of polygenic risk scores.
 
**Longitudinal Impact**: Data collected over a 4.4-year follow-up period confirmed that participants with lower meat intake experienced slower biological aging compared to the baseline of regular meat-eaters.
 
**Dietary Conclusion**: Dr. Laartz concluded that while individual dietary tolerance varies, the data strongly supports the longevity benefits of diets characterized by reduced meat consumption, such as Mediterranean, pescatarian, or vegetarian patterns.
 
Next Steps
 
**Resource Sharing**: Dr. Laartz committed to providing the full study, titled "Biological Aging Across Regular Meat, Low Meat, Pescatarian, and Vegetarian Dietary Patterns," in the episode show notes.
 
**Audience Engagement**: Listeners are encouraged to access further longevity research and video content via GoUnPro.com, YouTube, Spotify, or Apple Podcasts.
 
Chuan-Rui Zeng, Yang-Wei Cai, Mao-Xiong Wu, Ze-Gui Huang, Qing-Yuan Gao, Jing-Wei Gao, Guang-Hong Liao, Jing-Feng Wang, Hai-Feng Zhang, Yang-Xin Chen,  Biological aging across regular meat, low meat, pescatarian and vegetarian dietary patterns: A population-based cohort study, Clinical Nutrition, Volume 61,2026,106611.

Go UnPro Podcast: Week 14 Summary
 
**Dr. Brent Laartz**: Provided a comprehensive update on his 52-week journey to an unprocessed life. He detailed his strategies for post-holiday recovery, home-based resistance training, dietary habits, and the reduction of environmental toxins in his new home.
 
Key Points And Decisions
 
**Post-Holiday Detox**: Dr. Laartz emphasized returning to a routine of fiber, water, and calorie restriction following the July 4th holiday, rather than relying on chemical detox products.
 
**Resistance Training**: Due to a lack of gym equipment, the decision was made to focus on body weight resistance training, emphasizing muscle loading and injury prevention through careful form.
 
**Dietary Strategy**: The host reaffirmed the "80% rule" for calorie restriction and decided to increase the frequency of visits to vegan restaurants and the production of fermented foods like yogurt and pickles.
 
**Sleep Hygiene**: To improve sleep quality, the host decided to limit fluid intake within two hours of bedtime to prevent nocturnal interruptions.
 
**Environmental Toxins**: Dr. Laartz decided to replace chemical weed killers with a vinegar-based solution and prioritize products free from polyvinyl chloride (PVC) and other harmful plastics.
 
Next Steps And Commitments
 
**Dr. Brent Laartz**:*   **Dietary**: Increase vegan restaurant visits to once per week and continue Sunday food preparation, specifically focusing on fermented cabbage, pickles, and oat milk yogurt.*   **Movement**: Implement a consistent body weight resistance training schedule and prioritize recovery days with light walking.*   **Sleep**: Enforce a strict cutoff for fluid intake two hours before bedtime.*   **Community**: Continue volunteering at a local soup kitchen and shelter to foster connection and purpose.*   **Household**: Continue the transition toward natural fibers and non-toxic, plastic-free household products.

Go Unpro Podcast: Week 13 Progress Report
 
Speaker Contributions
 
**Dr. Brent Laartz**: Provided a comprehensive update on his 52-week "unprocessed life" journey, detailing his transition to a new home, dietary modifications, and lifestyle habits centered on longevity.
 
Key Points and Decisions
 
**Dietary Shifts**: Dr. Laartz decided to completely eliminate beef and pork from his diet, focusing instead on poultry, seafood, beans, and fermented foods to support microbiome health.
 
**Movement and Environment**: The host emphasized the importance of "forest bathing" to reduce cortisol and committed to a structured routine of resistance training and cardiovascular exercise.
 
**Sleep Optimization**: To improve deep sleep metrics, the host identified light pollution as a primary obstacle and decided to invest in blackout curtains and motorized window treatments.
 
**Plastic Reduction**: A decision was made to systematically replace all plastic kitchenware; the host successfully replaced plastic cutting boards with stainless steel alternatives, reaching approximately 60% plastic-free status in the kitchen.
 
**Lifestyle Pillars**: The discussion reinforced the five pillars of longevity: diet, movement, sleep, connection/creativity, and purpose, with a specific focus on reducing screen time to improve mental well-being.
 
Commitments and Action Items
 
**Dr. Brent Laartz**:*   Install motorized blackout curtains to mitigate light interference and improve sleep quality.*   Establish a weekly tech-free board game night to foster family connection.*   Maintain a Sunday meal-prep schedule for beans, hummus, and fermented foods.*   Implement a one-hour "no electronics" rule before bedtime to enhance meditation and sleep hygiene.*   Continue the transition toward a 99% plastic-free household over the remaining 39 weeks of the year.*   Write down ten non-tech activities to pursue for personal creativity and connection.

Week 12: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Spectacular Speaker-Focused Summary: Go Unpro Podcast Week 12 – Proof of Life, Microbiome Mastery & Unprocessed Progress
 
**Dr. Brent Laartz**  A candid weekly update on personal setbacks (illness, house move) while celebrating small victories. He reinforced the centrality of microbiome health, outlined specific Week 12 targets across diet, movement, sleep, creativity, and plastics reduction, and reviewed cumulative progress from Weeks 1–12. The host emphasized accountability, whole-food preparation, and gradual lifestyle upgrades toward a 90–95% unprocessed life by Week 52.
 
Key Points and Decisions
 
**Microbiome focus**: Daily movement + increased fermented foods remain foundational; microbiome influences hormones, immunity, mood, and performance.
 
**Diet upgrades**: Increase Sunday prep of dairy-free yogurts, beans, and vegetables; move from 2–3 to 3–4 vegan days/week; reduce alcohol to 8 drinks/month; favor low-sugar NA drinks for social settings.
 
**Movement**: Target 7–8 combined cardio/resistance sessions weekly (including double-activity days); add one group class (Pilates/yoga); prioritize morning exercise when possible; schedule post-move tennis.
 
**Sleep optimization**: Install automatic blackout curtains in new home; enforce no food after 8 p.m., no exercise/hot tub after 7 p.m.; maintain cool, dark bedroom.
 
**Creativity & connection**: Begin weekly social painting/art sessions; continue journaling, affirmations, and reconnecting with friends/family.
 
**Plastics reduction**: Replace parchment paper with vegetable-based Patapar paper; maintain ongoing elimination of plastic kitchenware and household products.
 
**Cumulative habits retained**: 40+ whole foods weekly, daily greens/berries/fermented foods/fiber, time-restricted eating, meditation, gratitude, language learning, and community volunteering.
 
Next Steps
 
Implement increased food prep and vegan-day targets immediately.
 
Test Patapar paper in cooking and report results.
 
Install blackout curtains and automation in new residence post-move.
 
Schedule recurring social painting session and one weekly vegan restaurant outing.
 
Continue daily accountability tracking and morning sunlight exposure.
 
Maintain all prior 12-week habits while layering on Week 12 enhancements toward the 52-week unprocessed goal.