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Sanjay Mehta is a radiation oncologist with over 20 years of experience at St. Joseph's Medical Center in Houston, Texas. In this episode, Sanjay explores the rapidly evolving field of radiation oncology, addressing common misconceptions about radiation exposure. He delves into radiation's critical role in modern oncology, examining recent advancements that precisely target tumors while minimizing damage to surrounding healthy tissues and reducing side effects, with specific insights into breast, prostate, and brain cancers. Sanjay discusses fascinating international practices involving low-dose radiation therapy for inflammatory conditions such as arthritis, tendonitis, and sports injuries, highlighting its effectiveness and potential for wider adoption in the United States. Wrapping up on a lighter note, Peter and Sanjay discuss their mutual passion for cars and reveal how this shared interest first brought them together.

We discuss:

• How radiation oncology became a distinct, rapidly evolving medical specialty [2:45];
• Defining radiation, ionizing vs. non-ionizing, and common misconceptions about radiation exposure [5:30];
• How radiation doses are measured, real-world examples of radiation exposure, and safety practices [9:00];
• Radiation doses from common medical imaging tests, and why benefits of routine imaging outweigh risks [14:15];
• Therapeutic radiation oncology: the evolution of breast cancer treatment toward less invasive surgery combined with targeted radiation [23:30];
• Modern radiation oncology treatments for breast cancer—minimizing risks and maximizing patient comfort and outcomes [27:15];
• How advances in radiation dosing, technology, and treatment precision have significantly reduced side effects [39:45];
• How breast implants affect radiation treatment [44:45];
• Radiation therapy for prostate cancer: advancements in precision, effectiveness, and patient selection criteria [48:00];
• Radiation therapy options for inoperable prostate cancer or those seeking alternatives to surgery, and a remarkable patient case study [55:15];
• How patients can effectively evaluate and select a high-quality radiation oncologist [1:05:45];
• Radiation therapy for brain cancer: the shift toward precise, targeted techniques that minimize cognitive side effects, and remaining challenges [1:08:30];
• The origins of radiophobia and how it influenced perceptions of radiation use in medicine [1:18:00];
• Treating chronic inflammatory conditions such as tendinitis, arthritis, and more with very low-dose radiation [1:23:45];
• Using low-dose radiation to treat spine injuries, scar tissue, fibrosis, keloids, and more [1:30:00];
• The current barriers preventing widespread adoption of low-dose radiation therapy for inflammatory conditions [1:35:45];
• The durability and versatility of low-dose radiation therapy in treating chronic inflammatory and arthritic conditions [1:40:45];
• Sanjay’s talent as a drummer [1:44:45];
• Peter and Sanjay’s shared passion for cars and racing [1:47:15]; and
• More.

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In this special episode of The Drive, Peter joins a unique conversation inspired by his daughter’s volunteer experience at a senior care center, where she formed meaningful relationships with residents curious about healthspan, lifespan, and strategies for living well as they age. Peter engages directly with the residents, covering critical topics like the profound impact of exercise—particularly strength training— for maintaining mobility, preventing falls, and preserving independence later in life. He also discusses the importance of nutrition, emphasizing adequate protein intake, along with strategies for sleep optimization and preservation of brain health. Peter also underscores the importance of emotional wellness, purpose, and social connections in healthy aging, provides advice on staving off chronic disease, and much more.

We discuss:

• Peter’s definition of longevity [2:30];
• Why it’s never too late to invest in your longevity [5:30];
• The importance of adding “life to years” rather than just “years to life” [7:45];
• The "four horsemen"—heart disease, cancer, neurodegenerative diseases, and metabolic conditions [9:15];
• Advice for those managing chronic diseases later in life [11:30];
• Why balance declines and falls become increasingly common with age, and how to prevent them [13:30];
• Why strength training is essential (and effective) for older adults [18:30];
• The five tools in Peter’s longevity toolkit [21:00];
• Practical ways older adults can safely begin exercising despite physical limitations or health issues [23:00];
• Principles of good nutrition, and the importance of adequate protein intake [24:00];
• The importance of sleep for cognitive health, and effective sleep-improvement strategies for seniors [27:30];
• How emotional health, social connections, and a sense of purpose significantly impact quality of life and longevity [32:00];
• Why Peter decided to focus his work on longevity [33:45];
• Protein intake recommendations should be based on ideal body weight (not current weight) [34:45];
• The potential of klotho as a therapy for improving cognitive function and combating aging-related cognitive decline [35:30];
• The best types of protein supplements to consider [36:45];
• The APOE gene's influence on Alzheimer's disease risk, and why everyone should proactively address brain health, regardless of genetics [38:15];
• How falls can accelerate cognitive decline, and the importance of staying physically and mentally active [40:45]; and More.

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Ashley Mason is a clinical psychologist and an associate professor at UCSF, where she leads the Sleep, Eating, and Affect (SEA) Laboratory. In this episode, Ashley provides a masterclass on cognitive behavioral therapy for insomnia (CBT-I), detailing techniques like time in bed restriction, stimulus control, and cognitive restructuring to improve sleep. She explains how to manage racing thoughts and anxiety, optimize sleep environments, and use practical tools like sleep diaries to track progress. She also offers detailed guidance on sleep hygiene; explores the impact of temperature regulation, blue light exposure, and bedtime routines; and offers guidance on finding a CBT-I therapist, along with sharing practical steps you can take on your own before seeking professional help.

We discuss:

• Defining insomnia: diagnosis, prevalence, and misconceptions [3:00];
• How insomnia develops, and breaking the cycle with cognitive behavioral therapy for insomnia (CBT-I) [7:45];
• The different types of insomnia, and the impact of anxiety, hydration, temperature, and more on sleep [11:45];
• The core principles of cognitive behavioral therapy (CBT) and how CBT-I is used to treat insomnia [20:00];
• Implementing CBT-I: time in bed restriction, sleep scheduling, and the effect of napping [29:45];
• Navigating family and partner sleep schedules, falling asleep on the couch, sleep chronotypes, and more [39:45];
• Key aspects of sleep hygiene: temperature, light exposure, and circadian rhythm disruptions [44:45];
• Blue light and mental stimulation before bed, and the utility of A-B testing sleep habits [52:45];
• Other simple interventions that may improve sleep [57:30];
• Ashley’s view on relaxation techniques and mindfulness-based practices [1:02:30];
• The effectiveness of CBT-I, the role of sleep trackers, and best practices for managing nighttime awakenings [1:04:15];
• Guidance on intake of food and alcohol for good sleep [1:16:30];
• Reframing thoughts and nighttime anxiety to reduce sleep disruptions [1:18:45];
• Ashley’s take on sleep supplements like melatonin [1:21:45];
• How to safely taper off sleep medications like benzos and Ambien [1:26:00];
• Sleep problems that need to be addressed before CBT-I can be implemented [1:38:30];
• The importance of prioritizing a consistent wake-up time over a fixed bedtime for better sleep regulation [1:40:15];
• Process S and Process C: the science of sleep pressure and circadian rhythms [1:45:15];
• How exercise too close to bedtime may impact sleep [1:47:45];
• The structure and variability of CBT-I, Ashley’s approach, and tips for finding a therapist [1:50:30];
• The effect of sauna and cold plunge before bed on sleep quality [1:56:00];
• Key takeaways on CBT-I, and why no one should have to suffer from insomnia [1:58:15]; and
• More.

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