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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

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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2:07

“My friend the same age sleeps fine—why am I the one...

The Longevity Vault with Kat Fu ·

2025/10/12

This is a free preview of a paid episode. To hear more, visit thelongevityvault.substack.com➤ “Every morning my body kicks me awake between 2:30–3:30 am. No matter what I do—no screens, peppermint tea, chamomile tea—I still wake up. Then I drift in and out until ~5:30 am, when I finally give up and get out of bed.It has been years of this.My doctor says it’s normal for my age, but I’m exhausted. Why isn’t anything working?”This is a question I’m most often asked — in many variations, but always with

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9:55

Vitamin D for Longevity—or a Lesson in...

The Longevity Vault with Kat Fu ·

2025/10/11

Resources:Vitamin D testing optionsSleep OS Hormones: https://thelongevityvault.com/sleep-os/hormones/A new case published in The Journal of the Norwegian Medical Association (Sept 2025) describes a healthy man who developed acute kidney failure after six months of self-supplementing vitamin D.This short episode unpacks what happened, why “moderate” doses can accumulate unpredictably, and how genetics, cofactors, and testing shape individual responses.Key points:* Even within guideline limits,

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12:31

Sleep Hygiene Isn’t Enough — Here’s Why You Still...

The Longevity Vault with Kat Fu ·

2025/10/09

Sleep OS Hormones: https://thelongevityvault.com/sleep-os/hormones/The Longevity Vault: https://thelongevityvault.com/When we think about circadian rhythms and sleep, melatonin typically dominates the conversation as the hormone that signals darkness and initiates sleep onset.But what’s not widely understood is that testosterone, estrogen, and progesterone also interact with the brain’s circadian control centers.These hormones don’t just follow the clock’s rhythm—they also help shape

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2:28

The Gut Shift That Transformed My Cholesterol, Energy...

The Longevity Vault with Kat Fu ·

2025/09/29

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit thelongevityvault.substack.com/subscribeWhen most people consider heart health optimization, they default to conventional lipid management and saturated fat restriction protocols. This approach, while foundational, overlooks a critical regulatory system that influences cardiovascular disease risk.The emerging research reveals a more sophisticated relationship: your gut microbiome

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7:44

"Why Can't I Stay Asleep Longer Than 5-6 Hours?"

The Longevity Vault with Kat Fu ·

2025/08/01

➤ Someone recently asked me this question, and it perfectly captures what so many people experience but can't explain:"I've had this issue for a very long time now where I wake up too early and then drift in and out of restless sleep for the last 1-2 hours of sleep and none of the standard sleep habit tricks help. I will go to bed at around 22:00 and consistently wake up around 3 am, falling in and out of sleep 3-4 times until 5 am with a lot of movement in my sleep causing achiness as well."They'd

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7:44

"Why Can't I Stay Asleep Longer Than 5-6 Hours?"

The Longevity Vault with Kat Fu ·

2025/07/16

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.comHow Do You Fall Back Asleep? — The Question That Reframed Everything I Knew About SleepMost people optimize sleep onset—earlier bedtime, caffeine changes, darker rooms—yet still wake around 2–3 a.m. and drift until morning.This short episode explains why the issue isn’t getting to sleep; it’s what happens to your

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17 results

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