#631 - Bryan Johnson - The $2M Anti-Ageing Protocol For Longevity

Modern Wisdom

Key Takeaways

• Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality
  • Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source)
• Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains)
• Tips for time-restricted eating: (1) don’t worry too much about the time but stop eating 3 hours before bed; (2) eat a high-protein breakfast
• When it comes to diet & nutrition: focus on what you need to get in your diet first, not what you need to avoid
• Tips to improve cognitive function: exercise, multivitamins; eat 1 cup of blueberries daily; cocoa from dark chocolate (unsweetened); get plenty of lutein, choline, and omega-3s from diet
• Is brain fog weighing you down? Try these tips:
  • (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spike
• Non-pharmaceutical ways to improve mood: exercise, deliberate heat/sauna exposure, deliberate cold exposure
• The most exercise for longevity is VO2 max training
  • Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 rounds
  • Sprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded program

Read the full notes @ podcastnotes.org

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Dr Rhonda Patrick is an biomedical scientist, researcher and a podcaster.
Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity.
Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more...
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Genius Life

Key Takeaways

• Check Out the Doctor’s Farmacy Episode Page & Show Notes

Read the full notes @ podcastnotes.org

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Luke Cook is an actor, comedian, content creator, health science enthusiast, and former podcaster. 

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!

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Disclaimer: This podcast is for general informational purposes only. The content on this podcast is not intended to be a substitute for professional medical advice.

Modern Wisdom

Key Takeaways

• There’s a big rise in irritable bowel syndrome (IBS) likely from increased consumption of processed foods, less sleep, more stress
• Your gut produces 80% or more of the serotonin in your body but that serotonin doesn’t cross the blood-brain barrier and doesn’t directly influence your mood
• Food you eat positively or negatively influences your microbiome and gut microbes
  • Those microbes can release certain neurotransmitters that can induce certain neurochemical signals via the vagus nerve – which can influence your mood
• Tip! Try the 3-2-1 rule for better sleep: stop eating 3 hours before bed, avoid liquids 2 hours before bed, and cut screens 1 hour before bed
• When dealing with pain: remember, that pain is modulated by what you think
• Our obsession with screens is changing the shape of our eyes! We have a short-sightedness epidemic
  • Tip: every 20 minutes, give your eyes a break and look out into the distance; this is good for your eyes and activates your parasympathetic nervous system (rest & digest)
• Don’t underestimate the power of experiencing awe; even a beautiful sunset can have meditative effects on your mind & body

Read the full notes @ podcastnotes.org

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Dr. Karan Rajan is a surgeon, clinical lecturer at The University of Sunderland and an author
A lot of health advice can be extremely difficult to verify. Does this actually make me healthier? Is it grounded in science, or whimsy? Thankfully there are actual doctors we can ask who can determine science fiction from medical fact.
Expect to learn why you shouldn’t hold in your farts, what Dr Karan wishes more people understood more about digestion, why the best probiotics aren't always found in the supplement section, what a day in the life of a surgeon is like, why IBS is on the rise, whether you can actually die from a broken heart and much more...
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#712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf
#700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp
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The Diary Of A CEO with Steven Bartlett

Key Takeaways

• Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time
  • “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” ­– Kristen Holmes
• “Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen Holmes
• Tips for deeper sleep: view bright light within 20 minutes of waking; dim all lights and avoid light viewing as much as possible after the sun sets; avoid eating 3 hours before bed; sleep in a dark, cold room; manage stress throughout the day as much as possible
• There is a lot we can control to reduce vulnerability to disease
• Align your behaviors with the things you say you care about– if you’re struggling to adopt healthier behaviors, you need to find clarity on what you care about; this could mean cutting people or things out of your life who do not support who you want to be
  • Your behaviors send you closer or further from the person you want to be
  • Do the work to figure out who you want to be in the world: what do you value, who do you want to be, how do you want to spend your time
• Working out for one hour per day does not give you a license to sit the rest of the day!
  • Exercise to optimize HRV:(1) Zone 5 (max heart rate) 2-3 times per week; (2) 200-300 minutes of zone 2 per week
• Top tips for better health today: (1) prioritize consistent sleep-wake cycle; (2) consume all calories within a 10-hour timeframe, ideally ending 3 hours before bed
  • Just these two will have a significant downstream effect and regulate your relationship with light

Read the full notes @ podcastnotes.org

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If you have ever wanted to understand what exactly Circadian Rhythm is, and its unbelievable total body impacts, this is the episode for you.

Kristen Holmes is the Vice President of Performance Science at the health and fitness monitoring company, WHOOP. Kristen’s focus is on understanding the scientific, psychological and personal factors that either promote or harm human performance.

In this interview, Steven and Kristen discuss everything from the amazing impact of harnessing your Circadian Rhythm, Heart Rate Variability, the psychology of peak performance, and how people can take control of their health.

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Found My Fitness - Rhonda Patrick

Key Takeaways

• “The healthier an individual is, the more they can rely on their mitochondria for ATP generation under increasing demands of the cell. This is one of the hallmarks of health.” – Dr. Peter Attia
  • Spend good time training in Zone 2; this means a rate you can hold a conversation and form sentences at, but really don’t want to
  • For many, rate of perceived exertion is an accurate measure
  • Maffetone heart rate is a helpful target: take 180-age for target HR
• Four things are causal risk factors for atherosclerotic cardiovascular disease: (1) ApoB; (2) insulin resistance; (3) hypertension; (4) smoking
• Statin use is inexpensive, accessible, and effective but “If money were no issue, you’d probably just be on PCKS9 inhibitors, ezetimibe, and bempedoic acid.” – Dr. Peter Attia
• Tip: don’t skip your eye exams! By looking at the retina and capillaries at the back of the eye, diabetes can be detected earlier
• “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter Attia
  • Sleep, energy balance, hormone balance are key as well
• To optimize cardiovascular health and mitochondrial efficiency: start with how much time you’re willing to exercise – then divide that into 80/20 with 80% at zone 2 and 20% at VO2 max
  • VO2 max sweet spot is 3-8 minutes with 1:1 ratio of rest to recovery – it takes some time to find how much effort you can put out in this time; it’s slower than a Tabata (20 on/10 off x 8 rounds) but by no means endurance  
• “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter Attia
  • The difference between normal glucose and type 2 diabetes is just a teaspoon of blood glucose – muscle is the sink for glucose disposal
• Smoking and obesity are the greatest modifiable risk factors for cancer
  • Why obesity? It’s not actually the amount of fate cells; it’s likely the inflammatory environment that comes with obesity –the excess fat that spills into areas where fat accumulation is harmful like around organs, in muscle
• Tip: don’t rely on mammograms exclusively, especially if you’re high risk – combine with ultrasound or MRI
• “There has been no greater disservice brought by the medical community onto anyone, in particular in this case women, than the abject failure of the Women’s Health Initiative.” – Dr. Peter Attia
  • Hormone replacement therapy started at the onset of menopause will help most women
• Testosterone replacement therapy in men should be based on bloodwork in combination with symptoms – but be conservative, there are side effects for individuals at risk (hair loss, slightly elevated risk of cardiovascular events, acne)

Read the full notes @ podcastnotes.org

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Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality.

In this episode, we discuss:

• (00:07:36) Defining cardiovascular disease
• (00:09:43) Coronary plaque and fatality risk
• (00:11:09) What is cholesterol?
• (00:13:34) How ApoB predicts heart disease
• (00:21:34) Factors elevating ApoB
• (00:25:24) ApoB reference range explained
• (00:27:23) Does high ApoB cause cardiovascular disease
• (00:37:01) ApoB thresholds for ASCVD prevention
• (00:40:27) Dietary factors raising ApoB
• (00:39:33) Genetics of ApoB and LDL
• (00:53:24) Does low LDL increase cancer?
• (00:56:19) Cholesterol-lowering drugs
• (00:59:59) Statins, uses, and side effects
• (01:03:12) Are statins toxic to mitochondria?
• (01:09:56) Ubiquinol for statin-induced muscle soreness
• (01:11:09) How to train in zone 2
• (01:17:09) Statins and neurodegenerative disease risk
• (01:21:54) Cholesterol synthesis in the brain (desmosterol role)
• (01:25:58) Statin alternatives – pros and cons
• (01:27:30) Ezetimibe
• (01:31:01) Bempedoic acid
• (01:36:49) Berberine for CVD Risk Reduction?
• (01:39:36) Muscle as a glucose sink
• (01:45:58) Chronic glucose toxicity and vascular impact
• (01:51:38) Hemoglobin A1C Levels and Mortality Data
• (01:55:35) 80/20 Zone 2/VO2 Max Training Protocol
• (02:02:12) Insights from VO2 max testing data
• (02:12:17) How obesity increases cancer risk
• (02:15:03) Cancer screening benefits and risks
• (02:20:47) Dr. Attia's recommended cancer screening age
• (02:28:54) Liquid biopsies for detecting cancer
• (02:34:48) CT scans, mammograms and radiation concerns
• (02:40:32) Menopause – hormonal shifts and health effects
• (02:45:13) Hormone replacement therapy (HRT)
• (02:58:57) Perimenopause diagnosis with hormone levels
• (03:02:04) HRT's impact on dementia, cancer, and heart disease risk
• (03:04:49) Estrogen's role in bone density
• (03:07:42) Vitamin D
• (03:16:24) Testosterone replacement for women's sexual function
• (03:18:47) HRT safety 10 years post-menopause
• (03:23:05) Treating low testosterone in men
• (03:29:53) TRT side effects and risks
• (03:32:33) Ways to reduce blood pressure
• (03:39:33) How to measure blood pressure
• (03:45:30) Peter's longevity optimization routines

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Modern Wisdom

Key Takeaways

• Check out the Modern Wisdom episode page and show notes

Read the full notes @ podcastnotes.org

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Jim Kwik is a world renowned memory expert, a podcaster and an author.
Mastering a new skill, language, or instrument can be an intimidating task. However, Jim has found hacks which can dramatically elevate your learning process. This has the potential to transform an arduous learning approach into a simple journey toward peak brain performance.
Expect to learn if modern people's brains are actually broken, the biggest lies we are told about how to learn, how memory actually works, where people go wrong when trying to improve their recall, how you can increase your reading speed, ways you can get into a flow state more easily, the strategies you need to know to access a limitless brain and much more...
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Found My Fitness - Rhonda Patrick

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.

In this episode, I discuss:

• (00:00) Introduction
• (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
• (08:20) Magnesium's critical role in DNA repair & synthesis
• (11:49) The best dietary sources of magnesium
• (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate
• (14:14) Exercise staves off age-related disease
• (14:52) How genetic SNPs can affect vitamin D deficiency risk
• (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
• (22:22) Why ALA's conversion into EPA & DHA is inefficient
• (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
• (28:27) How omega-3s reduce inflammation, a key driver of aging
• (30:39) Omega-3s protect against muscle disuse atrophy
• (31:38) Why avoiding fish during pregnancy is a huge mistake
• (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
• (35:46) What to look for when choosing an omega-3 supplement
• (39:57) Hormesis: Why intermittent stressors are beneficial
• (46:14) How to choose an exercise regimen
• (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
• (49:24) Brain benefits of lactate from vigorous exercise
• (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
• (54:30) Rhonda's workout regimen 
• (55:38) HIIT ameliorates adverse effects of sleep deprivation 
• (58:32) Exercise is the best longevity "drug"

Watch this episode on YouTube

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Modern Wisdom

Key Takeaways

• Check out our Ultimate Andrew Huberman Collection from nearly 30 episodes
• Curious about Andrew Huberman’s recipe for good sleep? Read more here

Read the full notes @ podcastnotes.org

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Dr Andrew Huberman is a neuroscientist, Associate Professor at the Stanford University School of Medicine and a podcaster.
It has never been so easy and also so difficult to remain healthy and perform at your best. The right tools and insights we all need to avoid pitfalls and maximise our outcomes are thankfully at our finger tips, and today we get to go through some of Dr Huberman's favourites.
Expect to learn how breathing can change the shape of your face, what Andrew thinks of the “Huberman Husbands” kink, just how bad vaping actually is for you, how to increase your willpower using science, what everyone misunderstands about stress, his opinion on Tom Segura’s transformation, how to be more productive and much more…⁣
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Drive with Dr. Peter Attia

View the Show Notes Page for This Episode

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Kari Nadeau is a physician scientist with expertise in treating food allergies. In this episode, Kari first explains the fascinating workings of the immune system, exploring how it adeptly defends against bacteria and viruses but how the same system can lead to food allergies. She proceeds to explore the complexities of food allergies, detailing their typical developmental patterns, underscoring the significance of preventative approaches like early exposure, and highlighting the potentially life-threatening nature of severe food allergies. Kari illuminates the latest advancements in immunotherapies that not only mitigate allergy severity but also hold the potential to completely cure the patient. Additionally, Kari shares her concerns about the increasing levels of air pollution, elucidating its adverse effects on health while providing valuable suggestions for reducing exposure.

We discuss:

• Kari’s motivation to study food allergies [4:00];
• Overview of the immune system and the family of immunoglobulins [9:00];
• How our immune system fights viruses, bacteria, or fungi, and some exceptions to the rule [13:00];
• Why our immune system is generally better at fighting viruses than bacterial infections [18:45];
• Differentiating a food sensitivity from a food allergy, and a discussion about celiac disease [25:30];
• How food allergies develop, why they can be lethal, and factors contributing to the uptrend in food allergies [35:45];
• The role of environmental factors in the onset of food allergies and strategies for prevention [50:15];
• How immunotherapy helps to overcome, and even cure, food allergies [1:04:15];
• Can immunotherapy work for environmental allergens like pollen? [1:24:00];
• Air pollution: impact on health and tips for reducing your risk [1:25:30];
• Resources for those wanting to learn more or find clinical trials related to food allergies [1:40:45]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

Drive with Dr. Peter Attia

Key Takeaways

• The truth behind longevity research: there’s no evidence to think we’ll live to 120+ years old – this should motivate us to move the needle to take action to improve our healthspan
  • It’s better to live 90 healthy years than 120 years but the poor quality of life the last 20
• “What I think people should fixate on is how do I not be really, really frail both physically and cognitively in the last decade of my life.” – Dr. Peter Attia
  • We have control over whether we can stay physically active, move under our own power, etc.
• Take Peter’s supplement list with a grain of salt – you might not need the same things he takes; ideally, get your bloodwork done regularly
• A very low carbohydrate, low saturated fat diet would lower apoB but not to levels that would make ASCVD irrelevant; it’s also probably not a sustainable diet
• “The most important parameter for determining metabolic health is energy balance. Even the most ‘perfect’ diet, if it’s in excess of energy balance will produce poor metabolic health.” – Dr. Peter Attia
  • The most important factor in diet & nutrition is what you can sustain

Read the full notes @ podcastnotes.org

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View the Show Notes Page for This Episode

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In this special episode of The Drive, Peter discusses a variety of topics, breaking away from the typical deep-dive format to explore a wide range of common questions submitted by listeners. Peter tackles subjects like the viability of living to 120 and beyond, addressing some of the optimistic theories regarding achievement of this remarkable feat. Peter then shares his drug and supplement regimen while emphasizing how individualized these protocols need to be. The conversation also touches on lowering apoB, the long-term use of statins, the myth of good vs. bad cholesterol, the complexities of nutrition research, the quest for the ideal diet, and Peter's strategies for hitting daily protein goals. Peter finishes with a discussion about his favorite health-tracking wearables, the role of CGM in non-diabetics, and more.

We discuss:

• Overview of topics and previous episodes of a similar format [2:45];
• The viability of living to 120 and beyond: some optimistic theories [4:45];
• The potential of mTOR inhibition as a mid-life intervention, and longevity potential for the next generation [13:30];
• A framework for thinking about geroprotective drugs and supplements in the context of a lack of aging biomarkers [17:00];
• Supplements Peter takes and how his regimen has changed in the last year [26:15];
• Pharmacologic strategies to lower ASCVD risk, the limitations of statins, nutritional interventions, and more [36:15];
• Misnomers about cholesterol [48:00];
• Why nutritional research is so challenging, some general principles of nutrition, and why Peter stopped doing prolonged fasts [50:45];
• Optimizing protein intake [59:45];
• Wearables for sleep and exercise, continuous glucose monitors (CGM), and a continuous blood pressure monitor on the horizon [1:04:45]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube