You probably spend more time thinking about protein than friendships.

According to today's guest, you’ve got it backward.

In this episode of A Whole New Level, Mike Haney sits down with Dr. Julianne Holt-Lunstad, one of the world's leading researchers on social connection and health. She explains how data now unequivocally show that social isolation drives early mortality. And why simply not feeling lonely doesn't necessarily mean you're getting enough social connection, as well as why even weak connections matter a lot to a healthy social life.

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🎙️ About the Guest:

Dr. Julianne Holt-Lunstad is a professor of psychology and neuroscience at Brigham Young University and one of the world's leading researchers on social connection and health. Her landmark meta-analyses involving millions of participants established social isolation and loneliness as independent risk factors for chronic disease and early mortality.

📍What Dr. Julianne Holt-Lunstad & Mike Haney discussed:

0:00 — Introduction
1:18 — How Dr. Holt-Lunstad began studying social connection and health
3:00 — Why relationships belong alongside diet, exercise, and sleep
4:10 — Social isolation vs. loneliness vs. living alone
11:45 — How researchers measure social connection and health outcomes
16:20 — The biological pathways linking isolation to disease
27:30 — How scientists study social connection without randomized trials
33:00 — Family, friends, weak ties, and what kinds of relationships matter|
37:00 — AI companions, loneliness, and whether technology can replace human connection
46:15 — Is there a minimum effective dose of friendship?
58:10 — Why Americans are participating in fewer clubs and community groups
1:03:20 — Why objective isolation predicts health better than loneliness
1:10:40 — Making friends as adults and overcoming the friction of connection

🔗 Helpful Links:

Dr. Julianne Holt-Lunstad

BYU Faculty Profile: https://psychology.byu.edu/directory/julianne-holt-lunstad
Social Connection in America Survey: https://www.socialconnectionguidelines.org/
U.S. Surgeon General Advisory on Social Connection: https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf

Key Research

Social Relationships and Mortality Risk: A Meta-analytic Review (Holt-Lunstad et al., 2010): https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
Loneliness and Social Isolation as Risk Factors for Mortality (Holt-Lunstad et al., 2015): https://perspectives.psychiatryonline.org/doi/10.1176/appi.ps.201500160
Our Epidemic of Loneliness and Isolation (U.S. Surgeon General, 2023): https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf
Bowling Alone (Robert Putnam): https://bowlingalone.com/

Watch the conversation: https://youtu.be/g6D2CIpB2n4
Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1

👋 Who we are:

Levels helps you understand your metabolic health with personalized data, expert guidance, and tools that connect your daily choices to measurable changes in your body. Our goal is to help you make better decisions about food, exercise, sleep, and long-term health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.