Podcast Notes Playlist: Nutrition

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

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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Episodes You Might Enjoy:
#577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59
#712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf
#700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp
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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

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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Extra Stuff:
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Episodes You Might Enjoy:
#577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59
#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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Key Takeaways

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

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

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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.

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

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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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)

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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

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Key Takeaways

• Check out the Modern Wisdom episode page and show notes

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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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"

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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

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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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

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

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

Key Takeaways 

• “Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD 
• Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster 
• Taking creatine – with and without exercise – can have some brain-beneficial effects
• While creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of beef per day to reach the standard 5 grams of creatine
• It doesn’t really matter when you take creatine as long as you are consistent on a daily basis 
• Over time, taking creatine may result in adding one-third more muscle mass compared to weight training alone 
• Creatine is “probably the safest, most effective compounds” that provide some small beneficial effects above exercise 
• Creatine has shown to decrease inflammation and oxidative stress
• A good place for the average person to start:Take 3-5 grams of creatine monohydrate per day
• Avoid taking caffeine and creatine together  
• Foods that have higher amounts of creatine, primarily seafood, may have an ability to reduce some of the cancerous activity in the body 

Darren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.

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Key Takeaways 

• Peter Attia asks all of his patients, “What is your goal for the last decade of your life?”
• Even if exercise does not extend your life by a single day, it will enable you to move freely and be active in the final decade of your life 
• One of the fundamental problems with our current healthcare system is its relentless focus on lifespan to the exclusion of healthspan 
• While the current medical system is very effective at treating acute diseases and injuries, it has a massive blindspot with respect to the treatment of chronic diseases 
• If you are a non-smoker, these are the four things that kill us slowly (in order):
  • #1. Cardiovascular disease or the disease of atherosclerosis
  • #2. Cancer 
  • #3. Neurodegenerative diseases and diseases of dementia 
  • #4. Cluster of metabolic diseases  
• While the cluster of metabolic diseases (#4) does not directly kill, Peter Attia believes that it is the gasoline that is poured on the fire of all other diseases 
• “Up until about the eighth decade of life, genes play virtually no role.” – Peter Attia on the role that genes play with respect to longevity
• The Darwinian superpower of being able to store excess energy was great until we entered such an energy-dense environment (like we have today) 
• There is nothing metabolically magical about time-restricted feeding, more commonly referred to as “intermittent fasting”; all of the benefits derived from time-restricted feeding are through the direct effects of calorie restriction 
• There are only three strategies to reduce energy intake: 
  • #1. Directly (caloric restriction) 
  • #2. Time restriction (example: only consuming calories between 2 pm and 7 pm)
  • #3. Dietary restriction (pick a Boogeyman in the diet and remove it) 
• In his four years at Stanford Medical School, Peter received a total of one hour of training in nutrition, exercise, emotional health, and sleep
• “Exercise is far more potent at extending lifespan and improving healthspan than any medication.” – Peter Attia 

We spend too much of our health care focus on lifespan and not enough on healthspan--the quality of our life as we get older. So argues Dr. Peter Attia, author of Outlive: The Science and Art of Longevity. Attia speaks with EconTalk's Russ Roberts about what kills us, what slows us down as we age, and the weapons we have to allow us to live better and longer.

You've heard lots on this show about biohacking, longevity, and how to help your brain and body perform better. But what if you could do the same things for your pet? I've spent most of my life with pets and/or farm animals so I’m thrilled to have my longtime friend, Dr. Gary Richter, America's favorite veterinarian, here to tell you all you need to know about biohacking for your pets.

Dr. Gary Richter, DVM, is a distinguished veterinarian, international bestselling author of The Ultimate Pet Health Guide, and founder of Ultimate Pet Nutrition. He’s also the author of two new books, Longevity for Dogs and Longevity for Cats. Dr. Richter is certified in veterinary acupuncture, as well as veterinary chiropractic, understanding the benefits of both conventional and holistic treatment methods. He also places great emphasis on the well-being of the pet owner, knowing that a sick pet can cause great strain on a person's life.

Today, we talk about what supplements your pet should be consuming, how you can regenerate their health, genetic testing for pets, what's coming in the future, the things a lot of people believe about pet diets that are absolutely not true, and a bunch of other stuff from a top expert in the field. 

All the studies show that having a pet raises your oxytocin. It makes you live longer. It increases heart rate variability. It makes your kids have healthier gut biomes, on and on. Tune in to start learning how to support your pets as well as they support you.

00:03:00 — How Long Can Our Pets Really Live?

• The truth about vegan cat food 

• How long cats and dogs can live

• Why biohacking pets may be easier than for humans

• Why dogs like cat poop

• The oldest animals he’s worked with 

• Physiological differences between dogs and humans 

• How much it costs to invest in your pet’s longevity

• Pillars of aging for pets 

• The root of genomic instability and suggested solutions 

00:16:22 — Nutritional Support & Preventative Care for Pets

• What to feed your pets for optimal health

• Easy and readily available supplements for your pets

• Upgrade Labs: ownanupgradelabs.com

• Dave’s experience with electroacupuncture for his dachshund

• Documentary: daveasprey.com/heal

• Testing you can do for your pet to find out predispositions

• How much Vitamin D you need in your pet food

00:39:41 — Top Supplements to Support Your Pet’s Optimal Health

• Can you and your pet take the same supplements?

• What a whole food diet looks like for pets

• Benefits of MCT oil for dogs and cats

• Read: The Ultimate Pet Health Guide by Dr. Gary Richter

• Recommendations for how many supplements your pet needs

• Racehorse biohacking

• Dr. Richter's supplement list for dog/cat longevity 

• Read: Longevity for Dogs by Dr. Gary Richter

• Read: Longevity for Cats by Dr. Gary Richter

• Integrative Veterinary Medicine: ahvma.org

• Ultimatepetnutrition.com (Use promo code ULTIMATEHEALTH40 for 40% off)

Resources

Dave Asprey’s NEW Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books

Ultimate Pet Nutrition: ultimatepetnutrition.com (Use promo code ULTIMATEHEALTH40 for 40% off)

Free Resource: Dr. Richter's supplement list for dog/cat longevity 

Read: The Ultimate Pet Health Guide by Dr. Gary Richter

Read: Longevity for Dogs & Longevity for Cats by Dr. Gary Richter

Read: The Ultimate Pet Health Guide by Dr. Gary Richter

Integrative Veterinary Medicine: ahvma.org

Website: drgaryrichter.com

The Human Upgrade is produced by Crate Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Key Takeaways 

• Only by exploring the subconscious, in an effort to understand, can we improve ourselves over time 
• The shadow parts of us are very important to understand; it is better to understand them and know that they are there than to ignore them and have them surface in the form of addictions or undesirable behaviors 
• “One way to destroy your life is to spend time trying to control your or somebody else’s past.” – Andrew Huberman  
• If we do not believe in something bigger than ourselves, whatever it may be, at some level will self-destruct
• When someone does not feel safe in an interaction, they start taking something else while still engaging in the exchange 
• When it comes to romantic relationships, if it is not 100% in you, then it is not going to happen 
• Productivity is not about how many hours you log; it is about focusing in the moment 
• Realize when your peak productivity hours are, and do not let them be invaded 
• Distraction is the enemy of peace and focus

Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:
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Transcript: https://lexfridman.com/andrew-huberman-4-transcript

EPISODE LINKS:
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OUTLINE:
Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time.
(00:00) - Introduction
(09:42) - Exercise routine
(15:52) - Advice to younger self
(23:07) - Jungian shadow
(27:53) - Betrayal and loyalty
(48:03) - Drama
(1:05:42) - Chimp Empire
(1:10:35) - Overt vs covert contracts
(1:16:42) - Age and health
(1:22:49) - Sexual selection
(1:33:26) - Relationships
(1:45:59) - Fertility
(1:56:25) - Productivity
(2:13:13) - Family

Key Takeaways

• Simply looking at the nutrition label on a food item doesn’t tell you the full picture about how your body will respond to it
• The structure of food affects the availability of nutrients and energy – an important consideration for how it’s digested and absorbed
  • Eat food in the original way it was intended to be consumed for the best post-meal responses
• Rethink eliminating whole, unprocessed nuts from your diet! Based on the food matrix of whole nuts, the caloric absorption is actually about 30% less than the nutrition label would lead you to believe
• We tend to hyper-focus on specific ingredients or diets because we’re looking for a quick fix but food isn’t so black and white
• Stress, sleep, and physical activity all interact to dictate how we respond to food
  • Even the speed at which you eat food can impact your response – slow down your meals for better blood sugar response, improved weight management
• Fun fact: Food can impact heart rate variability – in a study that subbed whole nuts for ‘typical’ snack food, HRV improved in participants

Dr. Sarah Berry is an Associate Professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is the lead nutritional scientist on the PREDICT program. Her research focuses on precision nutrition, postprandial metabolism, food, and fat structure.

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

Become a Genius Life Premium Member and get ad-free episodes of the show, a monthly Ask Me Anything (AMA), and more! Learn more: http://thegeniuslife.com

Key Takeaways

• Check Out the Modern Wisdom Episode Page & Show Notes

Bryan Johnson is a founder of Braintree and Kernel, a futurist, biohacker and an author.

What does it take to achieve immortality? This is the frontier that Bryan Johnson is beginning to pioneer. Armed with a team of the world’s top researchers and an unlimited budget, he is using cutting edge science and technology to see just how long he can live for.

Expect to learn why Bryan chooses to be on a fully plant based diet, what Bryan Johnson’s full morning routine looks like, the optimal body fat percentage for living longer, why humans are addicted to self-destructive behaviour, why Bryan doesn’t fear death, why Bryan doesn’t use saunas or cold plunges for increasing his lifespan, what his training plan looks like and much more...

Sponsors:

Get 15% discount on Craftd London’s jewellery at https://craftd.com/modernwisdom (use code MW15)

Get 5 Free Travel Packs, Free Liquid Vitamin D and more from Athletic Greens at https://athleticgreens.com/modernwisdom (discount automatically applied)

Get 15% discount on Bon Charge’s red light therapy devices at https://boncharge.com/modernwisdom (use code: MW15)

Extra Stuff:

Check out Bryan's website - https://blueprint.bryanjohnson.co/ 

Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

-

Get in touch.

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

YouTube: https://www.youtube.com/modernwisdompodcast

Email: https://chriswillx.com/contact/ 

Key Takeaways 

• Low testosterone is often best treated if 1) you have symptoms and 2) have a testosterone level below 400
• Testosterone levels can vary depending on the quality of your recent sleep and diet 
• Symptoms of low testosterone: depression, anxiety, low libido, erectile dysfunction, low sperm production
• People who are significantly hypogonadal for a long time are at a much higher risk for osteoporosis, neurodegenerative disease, cardiovascular disease, and others 
• Metabolic syndrome is the most common cause of low testosterone
• Obstructive sleep apnea is the second most common cause of low T
• For most men, an optimal testosterone number is between 500 and as high as you can go naturally
• How to improve T: get better and more sleep, improve your diet, manage stress, drink less alcohol, etc. 
  • Improving these behaviors will make you more insulin sensitive (which is a good thing) 
• Testosterone replacement therapy (TRT) is an option when the benefits of increasing T outweigh the risks of remaining at low levels of T, and when the patient understands the risks and the benefits of the therapy
• Supplements mentioned by Dr. Kelly Gillett for testosterone optimization:Creatine,L-Carnitine, Calcium D-Glucarate, andTongkat Ali 

When men think about optimizing their hormones, they tend only to think about raising their testosterone. But while increasing T can be important, an ideal health profile also means having testosterone that's in balance with your other hormones as well.

Today on the show, Dr. Kyle Gillett joins me to discuss both of those prongs of all-around hormone optimization. We start with a quick overview of the different hormones that affect male health. We then get into what qualifies as low testosterone and how to accurately test yours. We also discuss what causes low testosterone in individual men, and how its decline in the general male population may be linked to both birth control and the world wars. In the second half of our conversation, we discuss how to both raise testosterone and get rid of excess estrogen, including the use of some effective supplements you may never have heard of. We then get into the risks and benefits of taking TRT, before ending our discussion with what young men can do to prepare for a lifetime of optimal T and hormonal health.

Resources Related to the Podcast

• AoM series on testosterone, including How I Doubled My Testosterone Levels Naturally
• AoM Podcast #761: How Testosterone Makes Men, Men
• AoM Podcast #878: The Fitness Supplements That Actually Work 

Connect With Dr. Kyle Gillett

• Kyle on IG
• Gillett Health Podcast on Spotify and Apple
• Gillett Health on YouTube
• Gillett Health website

Key Takeaways

• GLP-1 agonists target factors in the brain and gut that drive obesity in the first place
• GLP-1 agonists highlight that obesity isn’t just about behavioral change and individual responsibility, but there are biological mechanisms contributing to obesity
• Users tend to follow a significantly reduced meal schedule but it’s important to keep protein intake high and incorporate resistance training 2-3x per week (at least 30-minute sessions)
• The best results will still come from users who use GLP-1 agonists in combination with lifestyle modifications – this will also help with plateaus that will happen
• Tips to push through a plateau: exercise, self-monitoring behaviors (food tracking, weight monitoring), celebrate non-scale victories (increased energy, increased activity, etc.)

Private Medical physicians Dr. Natalie Walsh and Dr. Tatiana Ivan. Dr. Michelle Cardel, an obesity and nutrition scientist, registered dietitian, and the Head of Clinical Research & Nutrition at WeightWatchers. In this interview, she uncovers misconceptions about weight loss, including the truth about GLP-1 inhibitors, most commonly known under brand names like Ozempic and Wegovy. She also discusses the science of lifestyle change, how to talk about weight and health with our children, and the challenges of weight maintenance. 
We hope this episode inspires you to think differently about your health and the healthcare system. Please subscribe to our feed and our bimonthly medical dispatch. 

Key Takeaways

• Check Out the Great Simplification Podcast Episode Page & Show Notes

In this episode, Dr. Robert Lustig joins Nate to dive into the metabolism of the micro level of human systems - the humans ourselves. Over the last century, accompanying the transformation of our energy systems, our food and consumption patterns have been massively transformed. One of the biggest areas of change is the dramatic increase in sugar consumption. But are our bodies adapted to eating such high sugar, processed foods? What are the health effects connected to this way of eating? And, writ large, how does our metabolic dysfunction as individuals contribute to the energy hungry global Superorganism? What are the systemic drivers that currently prevent a shift towards healthier food systems? Can changing how we eat make us healthier - and thus better equipped to face the complex challenges of the metacrisis?

About Robert Lustig:

Robert H. Lustig, M.D., M.S.L. is Emeritus Professor of Pediatrics in the Division of Endocrinology, and Member of the Institute for Health Policy Studies at UCSF. Dr. Lustig is a neuroendocrinologist, with expertise in metabolism, obesity, and nutrition. He is one of the leaders of the current “anti-sugar” movement that is changing the food industry. He has dedicated his retirement from clinical medicine to help to fix the food supply any way he can, to reduce human suffering and to salvage the environment. Dr. Lustig graduated from MIT in 1976, and received his M.D. from Cornell University Medical College in 1980. He also received his Masters of Studies in Law (MSL) degree at University of California, Hastings College of the Law in 2013. He is the author of the popular books Fat Chance (2012), The Hacking of the American Mind (2017), and Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (2021).

For Show Notes and More visit: https://www.thegreatsimplification.com/episode/69-robert-lustig 

To watch this video episode on Youtube → https://youtu.be/onVqjZOYlQs

Key Takeaways

• Check out The School of Greatness Episode Page & Show Notes

https://lewishowes.com/mindset - Order a copy of my new book The Greatness Mindset today!

Michael Pollan has been writing books and articles about the places where the human and natural worlds intersect for more than 30 years. He is the author of nine books, seven of which have been New York Times bestsellers. 

In 2003, Pollan was appointed the Knight Professor of Journalism and director of the Knight Program in Science and Environmental Journalism at the University of California, Berkeley. In 2017, he was appointed professor of the practice of nonfiction at Harvard and the university's first Lewis K. Chan Lecturer in the Arts.  In 2020, along with Dacher Keltner and others, he cofounded the UC Berkeley Center for the Science of Psychedelics. In 2022, Pollan released his four-part docuseries, How to Change Your Mind, on Netflix, which explores the history and uses of psychedelics, including LSD, psilocybin, MDMA and mescaline. Most recently, Pollan released his class on MasterClass where he teaches intentional eating. In the class, he breaks down decades of research to help members rethink their relationship with food and make choices that benefit their health and the planet.

In this episode you will learn,

• Everything you need to know about eating intentionally
• How important the communal meal is for our overall health
• The science  of psychedelics and what it teaches us about consciousness, addiction and mental health
• The effect caffeine has on the mind and body
• How to align your eating habits with your values

Check out Michael's new MasterClass - Intentional Eating

For more information go to 

www.lewishowes.com/1424

How Food Heals or Harms Your Body, Aging & Mental Health: https://link.chtbl.com/1075-pod

Build Your Health to Build Your Wealth: https://link.chtbl.com/916-pod

Use Food to Heal Your Body: https://link.chtbl.com/714-pod