In this conversation, I cover the emerging science on psychedelics. Not the hype, but the data.

How these compounds interact with the brain, reopen windows of neuroplasticity, and appear to influence aging, neurodegenerative disease, mental health, trauma, and resilience in ways we’re only beginning to understand.

I walk through studies looking at psychedelics in neurodegenerative disease, stroke recovery, and end-of-life care, specifically improvements in Parkinson’s, life extension in cells and mice, and cancer patients losing their fear of death.

The thread tying all of this together is simple but uncomfortable: longevity isn’t just about adding years to the body. It’s about tending to the nervous system, the mind, and the stories we carry.

If we want to live longer and better, we may need to stop treating biology and psychology as separate systems, and start designing a more integrated, humane approach to aging.

Timestamps:

00:00 Introduction to Epigenetics and Longevity

02:42 The Intersection of Psychedelics and Longevity

05:36 Understanding the Hallmarks of Aging

08:51 Mental Health, Neuroplasticity, and Aging

11:45 Psychedelics and Neurodegenerative Diseases

14:46 Psychedelics in Stroke Recovery

17:33 Psychedelics and Trauma Healing

20:30 Psychedelics in End-of-Life Care

23:41 The Future of Longevity and Psychedelics

CONNECT WITH NINA’S NOTES

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LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website: https://www.ninapatrick.xyz

What if the secret to aging well isn’t about crushing yourself in the gym, but about simple, consistent movement that you can sustain for life?

In this episode, Nina sits down with Jaime Brenkus, the fitness pioneer behind 8 Minute Abs, for a refreshingly honest conversation about what actually matters for longevity and health. Jamie challenges conventional fitness wisdom and reveals why routine beats motivation, why resistance training becomes non-negotiable as we age, and how the choices we make today directly impact how we’ll feel decades from now.

This isn’t about achieving the perfect body, it’s about building sustainable habits that let you wake up with energy, move with confidence, and age with vitality.

Timestamps:

00:00 Introducing Jaime Brenkus

02:21 Changing The Way You Age

02:36 What’s The Real Cost Of Aging?

03:35 People Don’t Die Of Old Age, They Die Of Inactivity

03:41 If You Don’t Make Time For Your Wellness, You’re Going To Make Time For Your Illness

05:26 The Science Of Powerful Workouts

07:41 Move Every Hour On The Hour (Ehoh)

08:16 Jaime’s Daily Routine

09:20 The Power Of Routine Over Motivation

11:44 Resistance Training Is The Key To Build Muscle

18:15 The Impact Of Aging On Fitness

19:31 Your Diet Is Just As Important As Your Fitness

20:27 You Have To Think Like A Lean Person

23:35 Don’t Compare Yourself To Others

24:49 If Exercise Is King, Nutrition Is Queen

26:34 Jaime’s Principles To Eat Healthy - Lean, Green & Clean

27:21 Nutrition: The Key To Longevity

30:16 Portion Control Tips

31:36 Your Waistline Is Your Lifeline

36:28 Refuel Your Body, Don’t Fool Your Body

36:47 The Importance Of Resistance Training

41:59 Wake Up With A Grin Or A Groan In The Morning

43:35 Consistency Beats Intensity

44:31 Routine Over Motivation

45:55 Lessons From Jack LaLanne

50:11 First Steps To Fitness Transformation

51:03 Don’t Forget The Resistance Training

CONNECT WITH JAIME BRENKUS

Website: https://jaimebrenkusfitness.com/

Linkedin: https://www.linkedin.com/in/jaime-brenkus-3494422/

Online Coaching: https://www.subscribepage.com/meetjaime

CONNECT WITH NINA’S NOTES

Newsletter: https://www.ninasnotes.xyz

LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website:https://www.ninapatrick.xyz

What if the key to creativity, meaning, and happiness isn’t doing more, but doing less?

When I realized I was spending 10 hours a week on Instagram, I knew something had to change. But instead of replacing it with more productivity hacks, I discovered something counterintuitive: my brain needs boredom.

In this episode, I explore why eliminating boredom from our lives might be the root cause of modern depression and anxiety, and how embracing those uncomfortable moments of “doing nothing” can unlock creativity, meaning, and happiness.

What You’ll Learn:

* Why humans prefer electric shocks over being alone with their thoughts

* The Default Mode Network and what happens when your brain has nothing to do

* Why eliminating boredom might be causing our epidemic of depression

* How Agatha Christie, Neil Gaiman, and Kate Nash used boredom to fuel their creative breakthroughs

* Practical challenges to reclaim boredom in your life

Timestamps:

0:00 - My 10-hour Instagram problem

2:15 - What happens when you’re bored

4:30 - The electric shock experiment

6:45 - Why we’ve engineered boredom out of our lives

9:20 - The boredom challenge

11:40 - How to get bored more often

14:15 - Famous creators who credit boredom for their success

17:30 - Book of the Week: Unreasonable Hospitality

21:45 - Check This Out: 10-minute endometriosis test breakthrough

Links

☀️ Are You Wasting Your Dopamine Budget Before Breakfast? - https://www.ninasnotes.xyz/p/153-are-you-wasting-your-dopamine

48-Hour Phone Detox - https://www.ninasnotes.xyz/p/128-48-hours-unplugged

CONNECT WITH ME

Newsletter: https://www.ninasnotes.xyz

LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website: https://www.ninapatrick.xyz

What if healthcare could predict your future instead of just treating your present?

In this episode, I’m joined by Michael Geer, co-founder of Humanity, to explore how AI is transforming healthcare from reactive treatment to predictive prevention.

Michael and I discuss how large biological models, similar to large language models like ChatGPT, are making it possible to predict future health outcomes with unprecedented accuracy. We explore biological age versus chronological age, why personalized health recommendations will replace one-size-fits-all advice, and how AI literally saved Michael from permanent nerve damage.

This conversation gets into the weeds of transformers, attention mechanisms, and the future of medicine, but don’t worry, we keep it accessible and practical.

Key topics: biological age, large biological models, AI in healthcare, predictive medicine, personalized health, digital twins, preventive care, longevity science

About the guest: Michael Geer is co-founder of Humanity, a company building tools to measure and reverse biological aging. Before Humanity, he helped grow Badoo to over 300 million users. Connect with Michael at [email protected] or learn more at humanity.health

Timestamps:

00:00 Introduction to Predictive Healthcare

02:28 The Motivation Behind Humanity

05:39 The Shift from Reactive to Predictive Healthcare

08:05 Understanding Biological Data and Predictions

12:00 The Importance of Context in Health Predictions

16:35 The Role of Doctors in a Predictive Framework

21:42 Open Source Biological Models and Their Impact

24:25 Digital Twins and Future of Treatment Predictions

26:16 The Impact of Health Data on Treatment Predictions

27:58 Exploring Longevity and Biological Age Predictions

31:06 Modeling Interventions and Supplements for Health

35:07 The Role of AI in Personalized Medicine

39:06 The Future of Healthcare with Predictive Models

Links

#80: 🎙️ INTERVIEW | Your Rate of Aging with Michael Geer, Co-Founder of Humanity

CONNECT WITH ME

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LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website: https://www.ninapatrick.xyz

YouTube: https://www.youtube.com/@Ninas-Notes

In this episode of Nina’s Notes, I explore VO2 max - potentially the most important health biomarker for longevity. I break down what VO2 max is, why it matters for your lifespan, and most importantly, how you can measure it yourself without expensive lab equipment.

You can estimate your VO2 max with the Cooper’s Test, a simple 12-minute walking or running test you can do on any track or treadmill to estimate your VO2 max.

I also share three proven training methods to boost your VO2 max: endurance training, interval training, and sprint interval training.

Timestamps:

00:00 Understanding VO2 Max and Its Importance

07:42: Book of the Week

09:14: Check This Out

Links

Minoa Berlin Bookstore Substack

CONNECT WITH ME

Newsletter: https://www.ninasnotes.xyz

LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website: https://www.ninapatrick.xyz

YouTube: https://www.youtube.com/@Ninas-Notes

In this conversation, Dr. Nina Patrick interviews Dr. Sioned Fôn Jones, founder of BoobyBiome, to discuss the breast milk microbiome: what we know, what we don’t, and how understanding it can improve infant health, enhance breast milk storage, and lead to healthier formulas.

Dr. Sioned Fôn Jones is an award-winning scientist with a Master of Science in Chemistry and a PhD in Biophysics. She was listed in the 2024 Forbes 30 under 30 list, and was a recipient of the 2023 Potts Medal for her outstanding contribution to science. She has co-founded BoobyBiome which is a biotech start-up based at the Great Ormond Street Institute of Child Health leveraging extensive knowledge of the breast milk microbiome to create solutions that will revolutionise infant health.

In the conversation, Sioned shares her scientific background, the importance of breast milk for infant health, and the challenges faced in women’s health research. Our discussion covers the diversity of the breast milk microbiome, the impact of maternal factors, and the innovative solutions being developed to enhance infant nutrition.

BoobyBiome is developing innovations in the preservation of breast milk components, as well as the future potential of probiotics in infant health. The conversation concludes with insights on fundraising challenges and her vision for the future of women’s and infant health.

Listen to the episode on 🔴YouTube, 🟢 Spotify, 🟣 Apple Podcasts, 🟠 Substack Podcasts.

Key Takeaways:

* Breast milk is not just food; it’s a dynamic substance.

* The breast milk microbiome plays a crucial role in infant health.

* Diversity in the breast milk microbiome varies significantly among mothers.

* Super donors have a high abundance of beneficial probiotic species.

* BoobyBiome has developed innovative storage solutions to preserve breast milk’s benefits.

* Formula milk lacks microbiome components found in breast milk.

Recommended Timestamps

* 00:00 Introduction to Booby Biome

* 00:23 The Science Behind Breast Milk Microbiome

* 03:00 Diversity of the Breast Milk Microbiome

* 06:01 Breast Milk Donation and Sampling

* 08:42 Impact of Maternal Factors on Microbiome

* 11:27 Feedback Loop Between Baby and Breast Milk

* 14:47 Oxygen and Its Effects on Breast Milk Microbiome

* 17:53 Innovations in Breast Milk Storage

* 19:23 Comparing Breast Milk and Formula

* 22:02 Future of Probiotics in Infant Health

* 25:13 Challenges in Women’s Health and Fundraising

* 30:17 Long-term Goals for Booby Biome

* 36:13 Advice for Aspiring Scientists

* 41:20 Collaborations and Future Directions

Where to find Dr. Sioned Fôn Jones:

* LinkedIn

* BoobyBiome Website

Where to find Nina Patrick, PhD:

* Newsletter

* LinkedIn

* Website

Thanks for listening to Nina’s Notes #155. If you like this newsletter & podcast, click the share button and send it to a friend.

Edited by Wright Time Publishing

The longevity economy is WAY bigger than you think.

For years, I’ve been frustrated watching “longevity” get reduced to just health and wellness. Green smoothies and biohacking clinics.

But here’s the thing: if we’re going to live to 100, we need more than optimized bloodwork.

We need careers that span 60+ years. Financial systems that don’t collapse at retirement. Communities designed for multi-generational living. Purpose that extends beyond our working years.

So I built a framework to map the ENTIRE longevity ecosystem: The Longevity Economy Wheel.

It breaks down longevity into 4 categories and 12 sectors. Each sector depends on the others. Remove one, and the wheel doesn’t turn.

In this video, I walk you through:

* Why “longevity” and “wellness” becoming synonymous is a problem

* The complete framework across Science, Lifestyle, Business, and Society

* How entrepreneurs and investors can use this to find opportunities

* Real companies pioneering each sector

This is for anyone building in longevity, investing in it, or just trying to understand where this $7 trillion economy is headed.

Recommended Timestamps:

00:00 Introduction to the Longevity Economy Wheel

03:03 The Longevity Economy Wheel Framework

06:45 Content of the Week

9:01 Check This Out

Links:

📥 DOWNLOAD THE FREE GUIDEBOOK

https://ninapatrick.xyz/product/guidebook-the-longevity-economy-wheel/

🔗 CONNECT WITH ME

Newsletter: https://www.ninasnotes.xyz

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Website: https://www.ninapatrick.xyz

If you’re building in any of these sectors, drop a comment—I want to hear what you’re working on!

In this episode, Dr. Nina Patrick breaks down the science of “cheap” vs “expensive” dopamine, and why the way you start your morning literally rewires your brain.

If you wake up scrolling, snoozing, or stressing, you’re training your brain to crave instant rewards all day.

But if you start your morning with sunlight, movement, and stillness, you’re building resilience, focus, and long-term motivation.

Learn how to: ✨ Stop flooding your brain with cheap dopamine 🌞 Build a morning routine that boosts your natural motivation 💪 Rewire your brain for focus and fulfillment

It’s not magic. It’s neuroscience.

Recommended Timestamps:

* 00:00 Introduction to Dopamine Budgeting

* 02:06 Morning Routines and Dopamine

* 05:48 Identifying Cheap Dopamine Sources

* 07:52 Breaking Bad Morning Habits

* 11:45 Rebalancing with Expensive Dopamine

* 13:46 Book of the Week

* 14:55 Check This Out

Links:

Subscribe for more insights on neuroscience, brain health, and longevity: www.ninasnotes.xyz

Click here to work with me as a mentor to build resilient minds: https://bit.ly/4nZEGZS

Nina’s Notes #122: Brain Hacks for Habit Change: https://www.ninasnotes.xyz/p/122-brain-hacks-for-habit-change

Nina’s LinkedIn: https://www.linkedin.com/in/ninapatrick/

In this episode of Nina’s Notes, Nina Patrick, PhD explores the profound effects of 5-MeO-DMT on the brain.

She discusses the science behind altered states of consciousness, the unique brain activity induced by psychedelics, and how these experiences can lead to lasting changes in perspective and mental health.

Recommended Timestamps:

* 00:00 Understanding 5-MeO-DMT: The Science of Altered States

* 05:35 Book of the Week

* 06:32 Check This Out

CONNECT WITH ME

Newsletter: https://www.ninasnotes.xyz

LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website:https://www.ninapatrick.xyz

In this episode of Nina’s Notes, Nina Patrick explores the fascinating connection between music, heart rate, and human emotions.

She discusses how music at 75 BPM aligns with our resting heart rate, enhancing feelings of connection and emotional response.

Nina also shares insights on creating personalized playlists based on heart rate and in the Check This Out section introduces an innovative drink designed to reduce blood alcohol levels quickly.

Recommended Timestamps:

00:00 The Science of Music and Human Connection

03:58 Make a Heartrate Playlist

04:39 Book of the Week

10:24 Check This Out

CONNECT WITH ME

Newsletter: https://www.ninasnotes.xyz

LinkedIn: https://www.linkedin.com/in/ninapatrick/

Website:https://www.ninapatrick.xyz