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PODCAST

The Longevity Vault with Kat Fu

Kat Fu, M.S., M.S.

The Longevity Vault by Kat Fu — the longevity platform that guides you to build your personalized roadmap, based on your risk factors and your data, so you can age slower, think better, and extend your prime. Its flagship, Sleep OS, helps you reduce 3 a.m. wake-ups so you can sleep through the night—even if you"ve mastered sleep hygiene. thelongevityvault.substack.com

health & fitness medicine

All Episodes

12:44

Does Short Sleep Impair Blood Sugar Control (Even...

The Longevity Vault with Kat Fu ·

2025/12/25

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comDoes Short Sleep Impair Blood Sugar Control (Even with a Healthy Diet)Many adults in midlife and beyond consistently sleep less than 7 hours, even while eating well and staying active. This episode reframes that pattern as a metabolic signal: chronic short sleep steadily lowers insulin sensitivity in muscle and

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5:01

Have you been ‘treating’ or ‘solving’ bad sleep?

The Longevity Vault with Kat Fu ·

2025/12/20

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comHave you been “treating” or “solving” bad sleep? Most people approach sleep the way they approach back pain. They reduce friction. They manage flare-ups. They build elaborate workarounds that make the problem more tolerable.This episode draws a clean line between two categories of sleep effort. One category

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2:22

Sleep is hard, but here's what’s empowering:

The Longevity Vault with Kat Fu ·

2025/12/18

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comSleep Is Hard, but Here’s What’s EmpoweringSleep resists willpower. You can choose what you eat and when you exercise. You cannot choose unconsciousness on demand. That mismatch is why so many health-conscious adults do “everything right” and still wake at 3 a.m.I lived that pattern for fifteen years. I was

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1:57

Poor sleep is not the problem

The Longevity Vault with Kat Fu ·

2025/12/16

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comPoor sleep is not the problemPerson A does everything “right” for sleep—supplements, light control, routines—and still gets inconsistent results. Person B is not strict. They keep a steady rhythm, wake once, and fall back asleep fast.This piece argues that sleep is rarely the core problem. Poor sleep is usually a

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20:38

His Sleep Study Came Back Normal. So Why Is He Still...

The Longevity Vault with Kat Fu ·

2025/11/17

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comHis Sleep Study Came Back Normal. So Why Is He Still Waking at 3 A.M.?Many adults reach a sleep clinic after months—or years—of broken nights. The study often returns with “mild fragmentation” and no actionable findings, even when 3 a.m. awakenings continue unchanged. This episode explains why that gap appears,

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8:54

The Yale Study That Tracked 270 Adults For 17 Years...

The Longevity Vault with Kat Fu ·

2025/11/12

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comThe Yale Study That Tracked 270 Adults for 17 Years Reveals Why Sleep Trackers Miss Brain ProtectionMost devices can estimate how long you sleep—but not how well your brain repairs itself overnight. Yale researchers followed 270 adults for nearly two decades and found that REM sleep quality—not its

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3:51

The 2-phase solution for sleep issues

The Longevity Vault with Kat Fu ·

2025/11/09

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comThe 2-Phase Solution for Sleep Issues (Part 1 of The Vault 5-Part Sleep Clarity Series)Most sleep advice treats every restless night as the same problem. Yet poor sleep, like back pain, has many origins—and each demands a different approach. This episode reframes sleep disturbance as a downstream signal, not the

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9:23

Sleep Problems ≠ Melatonin Problems

The Longevity Vault with Kat Fu ·

2025/11/08

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comMelatonin Profiling TestSleep Problems ≠ Melatonin ProblemsMany adults assume that waking at 3 a.m. or feeling unrested after a full night’s sleep must mean their melatonin is low. Yet melatonin is rarely the core issue. This episode reframes melatonin through a systems lens—showing how timing, metabolism, and

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5:41

More medical care ≠ better health. What you can do...

The Longevity Vault with Kat Fu ·

2025/11/03

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comMore medical care ≠ better health. What you can do instead:Across America, health care has become the nation’s biggest employer—outpacing tech, manufacturing, and education. Yet outcomes continue to decline. Chronic disease rises. Burnout spreads. And satisfaction drops.This episode reframes what “growth” in

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10:10

The 3 Stages of Longevity To Fix in Order

The Longevity Vault with Kat Fu ·

2025/11/02

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comThe 3 Stages of Longevity To Fix in Order—Or You’ll Stay Exhausted and StuckMany people try “what worked for others”—cutting caffeine, adding magnesium, trying adaptogens—yet see no change. The reason isn’t inefficacy; it’s order. Every tool in the body’s longevity system sits in a hierarchy, and impact depends

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5:44

Why Many Sleep Tips Don't Work & Don't Last

The Longevity Vault with Kat Fu ·

2025/10/30

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comWhy Many Sleep Tips Don’t Work & Don’t LastA reader recently asked, “Why can’t I just stay asleep through the night?” despite following all the common advice like blackout curtains and cutting out caffeine. The problem isn’t the habits—they’ve been doing the right things. Instead, it’s the body’s internal

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14:13

Tylenol: A Longevity Perspective for 50+

The Longevity Vault with Kat Fu ·

2025/10/28

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comTylenol: A Longevity Perspective for 50+Millions of adults rely on Tylenol for everyday aches, better sleep, or to manage pain without harsher drugs. Yet few realize how this common medication quietly interacts with the same detox systems that sustain long-term liver and metabolic health.This episode reframes

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11:29

My Most Controversial Food Protocol.

The Longevity Vault with Kat Fu ·

2025/10/26

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comHeavy Metals Testing → A Heavy Metals Urine TestYour First Action Step: Personalize Your Sleep Improvement JourneyEveryone’s sleep is unique. Some struggle to fall asleep, others wake too early, and each pattern points to a different solution.This short personalization path helps you pinpoint which pattern

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12:15

"I Take 5mg of Melatonin — Why Do I Still Wake Up at...

The Longevity Vault with Kat Fu ·

2025/10/23

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com“I Take 5mg of Melatonin — Why Do I Still Wake Up at 3 AM?”Many adults turn to melatonin after years of restless nights—only to find that it helps them fall asleep but not stay asleep. This episode reframes melatonin not as a simple sleep switch, but as a hormone with precise circadian and metabolic effects that

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13:58

Using Melatonin? Here’s How It Can Impair Your Blood...

The Longevity Vault with Kat Fu ·

2025/10/23

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comUsing Melatonin? Here’s How It Can Affect Your Blood Sugar LevelsMany adults use melatonin purely as a sleep aid, unaware that it’s also a hormone with broad metabolic effects. What helps you fall asleep can, under certain conditions, make it harder to maintain stable blood sugar—especially when taken close to

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10:53

Are My Hormones Affecting My Sleep? An Overlooked...

The Longevity Vault with Kat Fu ·

2025/10/21

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comAre My Hormones Affecting My Sleep? An Overlooked Reason Hormone Therapy Falls ShortMany adults turn to hormone therapy hoping to restore sleep, energy, and mood. Yet results often disappoint. Even when hormone levels rise, restorative sleep may not follow. The missing piece is how well your body responds to

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18:50

Your Brain Makes Its Own Sleep Drug—And It’s More...

The Longevity Vault with Kat Fu ·

2025/10/19

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comYour Brain Makes Its Own Sleep Drug—And It’s More Sophisticated Than ValiumMillions of adults, myself included, have at some point turned to prescription sleep aids hoping to restore rest and protect brain health. But emerging evidence suggests these drugs alter the very architecture that defines restorative

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13:44

"How Do You Fall Back Asleep?" The Question That Made...

The Longevity Vault with Kat Fu ·

2025/10/17

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comHow Do You Fall Back Asleep? — The Question That Reframed Everything I Knew About SleepMost adults think falling back asleep is something you do.This short episode explains why it’s actually something your body regains the capacity for—and what determines whether that happens automatically or not.You’ll hear how

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8:03

The CEO's Nighttime Peeing Problem: Why ‘No Water...

The Longevity Vault with Kat Fu ·

2025/10/16

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond →https://thelongevityvault.substack.comBreathwork Is Excellent — Just Not for 3 A.M. Wake-UpsWhen breathwork and stress-management techniques stop working after midlife, the issue isn’t your practice—it’s how your biology sustains calm through the night. This episode explains why signaling calm and sustaining calm are two different processes, and what

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8:24

Breathwork Is Excellent — Just Not for 3 A.M. Wake-Ups

The Longevity Vault with Kat Fu ·

2025/10/13

Resources:Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.comBreathwork Is Excellent — Just Not for 3 A.M. Wake-UpsWhen breathwork and stress-management techniques stop working after midlife, the issue isn’t your practice—it’s how your biology sustains calm through the night. This episode explains why signaling calm and sustaining calm are two different processes, and what

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