Peptides, supplement stacks, cold plunges, 10,000 steps: longevity is suddenly everywhere, and so are the shortcuts. In this very first episode of Myths to Medicine, host Ashma Baruwal sits down with Dr. Bibushan Basnet, a doctor and CEO of eHealthyinfo, to bust five of the biggest longevity myths and talk about the everyday habits that actually help you live longer and healthier.

In This Episode

• Why longevity blew up almost overnight: people want a longer healthspan, not just a longer lifespan, and social media keeps amplifying trends like peptides that have little to no evidence behind them
• Can you reverse your biological age in a few weeks? What studies on calorie restriction (24 months) and vitamin D (16 weeks) actually showed
• Supplements: helpful for specific deficiencies like vitamin D, but Dr. Basnet calls multivitamins for longevity a billion-dollar market without the science
• Intermittent fasting: short-term drops in weight, BMI, LDL cholesterol, and blood pressure, and why extreme fasting can harm you and should be individualized
• Cold plunges: short-term benefits for mood and stress, no evidence they extend lifespan, and real blood pressure risks for people with heart disease, diabetes, or hypertension
• Where the 10,000-step goal came from (a 1960s marketing campaign in Japan), and why benefits start around 4,000 steps and level off around 7,000–8,000
• The four habits Dr. Basnet says actually move the needle: sleep, daily movement, protein and muscle, and whole-food nutrition
• How irregular sleep drives inflammation, insulin resistance, and higher cortisol, and why night-shift workers face higher cardiovascular risk
• Zone 2 training explained: easy, sustainable exercise like brisk walking, cycling, or swimming that supports mitochondrial and metabolic health
• Protein and longevity: why the source matters more than the amount, why muscle loss is a bigger threat as we age, and what Blue Zone communities teach us about consistency

“Longevity is not about intensity or just one thing. It’s about what you repeat most days.”

About the Guest

Dr. Bibushan Basnet is a doctor and the CEO of eHealthyinfo, a platform dedicated to cutting through health hype with evidence-based, data-driven insights. He regularly advises patients on healthy aging, with a focus on sleep, daily movement, protein and muscle health, and whole-food nutrition as the foundations of a longer, healthier life.

Connect With Bibushan

• Instagram: @Dr.BibhusanBasnet

A Note From Bibushan

Have questions or concerns about anything discussed in this episode? Dr. Basnet invites listeners to reach out to him directly through his social media channels.