Nina’s Notes Podcast

💬 In this note:

* 📘 GUIDEBOOK | Supplements for Longevity

* 📚 The Book Thief

* ⚡ Modern Carved Caves

📘 GUIDEBOOK | Supplements for Longevity

Before you reach for supplements, it’s best to optimize the foundations of a healthy lifestyle - sleep, diet, exercise, socialization and mental health.

With those in place again, before reaching for a pill bottle, try adjusting your diet to add the supplement through whole-foods. Fruits, vegetables and proteins contain more than just the supplement and many of these molecules support each other in the whole-food source. 

Of course it’s true that some nutrients may have to be supplemented because they are not part of our natural diet. Some people may suffer from deficiencies such as a lack of fiber, potassium, iron, glycine, etc. In either case, supplementation could be the right path forward.

In terms of longevity, the aging research community has been looking for supplements which extend lifespan and healthspan. Several have been identified and studied in laboratory model organisms, such as the fruit fly (Drosophila melanogaster), a clear nematode (C. elegans) and rodent models. 

Since clinical trials for longevity supplements are expensive, difficult to design, control and fund, many aging researchers are experimenting on themselves in order to demonstrate the effects as an N=1 (sample size of 1). 

We see this type of experimentation from longevity enthusiasts like Dr. David Sinclair, Dr. Andrew Huberman, and Bryan Johnson, who have made their supplement stacks public.

Keep in mind that many of these longevity influencers have more financial resources than the average person and have a team of people in place to help them achieve their optimal health. Copying one of their routines may not be necessary or right for everyone. 

I’ve created a guidebook to educate you about longevity supplements and share what the celebrity longevity enthusiasts are trying out.

In the guidebook, I cover:

* What longevity supplements are 

* Omega-3 fatty acids 

* Coenzyme Q10 

* Taurine

* Vitamin K2

* Functional Mushrooms

* Reishi Mushrooms

* Lion’s Mane Mushrooms

* Turkey Tail Mushrooms

* Chaga Mushrooms

* What to watch out for 

* David Sinclair’s Supplement Stack

* Bryan Johnson’s Routine 

* Dr. Andrew Huberman’s Supplement Routine 

* Dr. Molly Maloof’s Supplement Stack

Edited by Wright Time Publishing

🎙️ #88: 🎙️ INTERVIEW | Using Breath to Reduce Stress with Sebastian Rinnebach

In this episode, my guest is Sebastian Rinnebach, founder of 59 Breaths. 

After stress-induced hearing loss in his right ear disabled his ability to continue working as a film composer and music producer, Sebastian discovered the profound impact of breathing exercises on stress management. 

This led to the creation of 59 Breaths, where he brought together his knowledge of the transformative power of music on our emotions with breathing exercises and real-time biofeedback to reduce stress.

Listen to the episode to learn more about how just 59 breaths, or 10 minutes of intentional breathing can enhance your heart rate variability and your body’s ability to handle stress.

Key Takeaways:

* Sebastian Rinnebach transitioned from being a film composer to founding 59 Breaths after experiencing stress-induced hearing loss.

* Breathing exercises and biofeedback can be powerful tools for managing stress and anxiety.

* Technology, such as the Apple Watch, can make breathwork more accessible and convenient.

* Creating a calming and user-friendly experience is crucial in breathwork apps, rather than overwhelming users with data.

* Heart rate variability (HRV) is a measure of stress adaptability, and it decreases with age. HRV is influenced by various factors including sleep, exercise, and diet.

* The 59 Breaths app helps users find their optimal breathing tempo and offers personalized breathing exercises.

* Beginners are recommended to start with shorter breathwork sessions and gradually increase the duration

Listen now on Spotify, Apple Podcasts or Substack Podcasts.

Recommended Timestamps

00:00 Introduction and Background

02:53 Stress-Induced Hearing Loss and the Need for Change

08:05 Discovering the Power of Breathing and Biofeedback

13:00 Building 59 Breaths: Making Breathwork Accessible

22:48 Understanding Heart Rate Variability (HRV) and Stress Adaptability

26:27 Understanding HRV and its Relationship to Stress

30:45 Introduction to the 59 Breaths App and Optimal Breathing Tempo

35:32 The Science Behind 59 Breaths: Finding Your Optimal Breathing Tempo

38:03 Tips for Starting a Breathwork Practice

46:30 The Importance of Stress Management and the Future of Healthcare

Learn More About 59 Breaths

* Instagram 

* Website 

* Feature in Forbes

Where to find Sebastian Rinnebach:

* LinkedIn

* Rwdy Music

Where to find Nina Patrick, PhD:

* Newsletter

* LinkedIn 

* Website

The average U.S Adult sits for 9.5 hours a day. 

And…recent research shows a link to increased dementia risk at 10 hours of sitting. 😮

Time to get out of your desk chair, get off the couch and get moving!

Listen as I narrate my latest newsletter about how exercise promotes brain health and how companies are using movement to understand the brain in order to assess, diagnose, treat and manage movement disorders.

💬 In this note:

* 🤸🏽‍♀️ The Importance of Movement on the Brain

* 📚 The Man Who Fell To Earth

* ⚡️ A $400 Pineapple

Thanks for listening to Nina’s Notes #87. If you like Nina’s Notes, click the share button and send it to a friend.

☀️ Summer's approaching fast (it’s already here in Portugal!), so let’s talk about sunscreen.A good sunscreen provides broad-spectrum protection against UVA & UVB rays, both of which contribute to skin aging, burns, and cancer risk. What you want in a sunscreen:• Look for Zinc oxide and Micronized Zinc Oxide (which is cosmetically safe)• Always choose an SPF 30 or higher to block 97% of UVB rays.• Opt for reef-safe sunscreens without Oxybenzone and Octinoxate to protect marine ecosystems. Plus, exciting news from Stanford University shows potential for a new type of biodegradable sunscreen using bacteriophages to absorb harmful UV rays, very promising for the next generation of sunscreen!

💬 In this note:

* 🧴 A New Era of Sun Protection

* 📚 The Creative Act 

* ⚡️ LinkedIn Games

Links:

* Stanford Sunscreen discovery

* BlueLizard Sunscreen

* The Creative Act: A Way of Being by Rick Rubin

* All the Nina’s Notes from May

* #81: 🥱 Why Do We Yawn?

* #82: 🎙️ INTERVIEW | The Holistic Approach to Brain Health with Dr. Sabine Krofczik-Wilhelm,

* #83: 🥱🌈 Why Do We Yawn on Psychedelics?

* #84: 📘 GUIDEBOOK | Age-Fighting Drugs for Longevity

* #85: 🎙️ INTERVIEW | Techniques for Effective Integration with Amánda Argot Efthimiou

Thank you for listening to Nina’s Notes #86. This post is public so feel free to share it.

Edited by Wright Time Publishing

🎙️ INTERVIEW | Techniques for Effective Integration with Amánda Argot Efthimiou

In this episode, my guest is Amánda Argot Efthimiou, an integration coach with a masters in Neuroscience and more than 10 years of experience at the crossroads of consciousness and culture.

Amánda is the founder of INTEGRA, where she architects personal transformation by bridging traditional knowledge with scientific insights. 

She holds an MSc in Neuroscience with a focus on the therapeutic potential of psychedelic medicines. Amánda facilitates interdisciplinary workshops for conscious leaders and innovators to transform their inner states towards outer regenerative impact.

We discuss the importance of integration after profound experiences such as psychedelic journeys, retreats, and other transformative events, and she emphasizes that integration can start with preparation and intention-setting before the experience even occurs. 

Key Takeaways:

* Integration involves capturing, synthesizing, and applying peak moments of insight to daily life.

* Preparation and intention-setting are crucial for effective integration.

* Challenges in integration include not knowing where to start and lacking time and space for integration.

* Techniques can include: contemplative practices, creative expression, and peer support.

* Self-guided integration requires self-reflection, experimentation, and a willingness to explore and change.

* Although it is not a requirement in psychedelic therapy protocols, integration is the process of making meaning and sense of the psychedelic journey, and should be a requirement in the therapeutic protocols.

* Integration can extend for up to four weeks after the experience, providing a window of opportunity for healing and growth.

* The future of integration includes incorporating it into clinical trials, expanding the definition of integration, and utilizing technology like AI for ongoing support.

Listen now on Apple Podcasts.

Timestamps

00:00 Introduction and Background

08:42 Challenges in the Integration Process

15:25 Techniques for Effective Integration

35:46 The Extended Window of Integration

44:26 The Future of Integration: Clinical Trials and Technology

Studies

* Social reward learning critical period window

* Neuroplasticity up to 4 weeks

* Music-centered psychedelic integration 

Where to find Amánda Argot Efthimiou:

* Website

* INTEGRA

* Recíproco psychedelic integration course 

* Instagram 

* Linkedin 

* Newsletter 

Where to find Nina Patrick, PhD:

* Newsletter

* LinkedIn 

* Website

Thanks for listening to Nina’s Notes #85. If you like this newsletter & podcast, click the share button and send it to a friend.

💬 In this note:

* 📘 GUIDEBOOK | Age-Fighting Drugs for Longevity

* 📚 The Law According to Lidia Poët

* ⚡️ Shephard

This week I’ve created a guidebook to educate about age-fighting drugs.

Age-fighting drugs like Resveratrol, NMN, Metformin and Rapamycin which show promising results which could redefine how we approach aging.

In the guidebook, I cover:

* What age-fighting drugs are

* Senolytics

* Resveratrol 

* NAD+ Boosters

* NMN

* Metformin 

* Rapamycin 

* Calorie Restriction Mimetics

Links:

The Law According to Lidia Poët

Shepherd: The author-curated book discovery tool,

Thank you for listening to Nina’s Notes #84. This post is public so feel free to share it.

🍄 Ever wondered why you yawn during a psychedelic experience? 

I cover several fascinating theories behind this phenomenon in my latest Nina’s Note.

From brain cooling to an emotional release, learn what might be the cause of the yawn.

💬 In this note:

* 🥱🌈 Why Do We Yawn On Psychedelics?

* 📚 The Atlas Complex

* ⚡️ What’s Going on at the Fly Ranch?

Links:

* View the art at the Fly Ranch on DesignBloom 

*  The Atlas Six by Olivie Blake

* The Atlas Paradox by Olivie Blake

* The Atlas Complex by Olivie Blake

* Unusual Side Effects of Clomipramine Associated with Yawning

* Physiology, role and neuropharmacology of yawning

Thank you for listening to Nina’s Notes. This post is public so feel free to share it.

🎙️ INTERVIEW | The Holistic Approach to Brain Health with Dr. Sabine Krofczik-Wilhelm

In this episode, my guest is Dr. Sabine Krofczik-Wilhelm, the Head of the Neurodegenerative Disorders Pillar for PPD, part of Thermo Fisher, where she is responsible for the strategic and operational delivery of clinical trials in dementia. 

Sabine is passionate about brain health and longevity, and is actively working on de-stigmatizing dementia.

In our discussion, we explore a multifaceted approach to brain health, emphasizing its connection to overall well-being through physical, mental, social, and spiritual practices. 

Sabine shares her personal journey with lifestyle interventions like fasting and the ketogenic diet, while also highlighting the cutting-edge research and therapies currently being explored for neurodegenerative disorders.

She advocates for building cognitive reserve through lifelong learning and highlights the benefits of sleep, diet, and fasting on mental acuity. The importance of social bonds and community engagement is underscored in her discussion about maintaining cognitive health. 

Sabine addresses the challenges posed by an aging population and the stigma surrounding dementia, advocating for increased awareness, acceptance, and proactive measures to prevent neurodegenerative diseases. 

Additionally, she is enthusiastic about advances in technology such as health-monitoring devices, like CGMs and the Oura Ring, and the use of digital therapeutics in psychiatry.

Key Takeaways:

* Brain health is a holistic concept that encompasses physical, mental, social, and spiritual well-being.

* Building cognitive reserve through lifelong learning is crucial for maintaining brain health.

* Quality sleep and a healthy diet, including fasting, can optimize cognitive function and brain health.

* Social connections and community involvement play a significant role in maintaining brain health. Raising awareness and support is crucial in destigmatizing dementia and improving the lives of those living with the disease.

* There is a need for literacy, acceptance, and inclusion in communities to provide better support for individuals with dementia.

* As the aging population increases, it is important to take action to prevent neurodegenerative disorders and find ways to integrate and include older adults in society.

* Healthy living, sustainable housing, and connecting with nature are important for brain health.

Listen now on Apple Podcasts.

Timestamps

* 00:00: Introduction and Background

* 01:56: Clinical Research in Neurodegenerative Diseases

* 04:16: Understanding Brain Health

* 06:14: Signs of Poor Brain Health

* 09:06: It's Never Too Late for Brain Health

* 11:46: Small Changes for Big Impact

* 14:03: Aging and Brain Health

* 21:07: The Importance of Sleep for Brain Health

* 24:19: Optimizing Brain Health through Diet

* 31:32: Social Connections and Brain Health

* 35:27: Destigmatizing Dementia: Raising Awareness and Support

* 42:35: Challenges of an Aging Population and Stigmatization of Dementia

* 45:54: Preventing Neurodegenerative Disorders and Integrating Older Adults in Society

* 52:08: The Finger Brain Health Institute: Advancing Research in Brain Health

* 56:36: Healthy Living, Sustainable Housing, and Nature's Impact on Brain Health

* 57:06: Monitoring Personal Health with Technology

* 59:42: Digital Therapeutics in Psychiatry: A Promising Field

Where to find Dr. Sabine Krofczik-Wilhelm:

* LinkedIn

Where to find Nina Patrick, PhD:

* Newsletter

* LinkedIn 

* Website

Thank you for reading Nina’s Notes #82. This post is public so feel free to share it.

Edited by Wright Time Publishing

🥱 Did you know that yawning could be your brain's natural air conditioning system? 

Studies show that the act of yawning introduces cooler air into our bodies, which can help reduce our brain temperature. 

Yawning is not just a signal that we are feeling tired—it's a sophisticated physiological response to help keep our brains cool!

💬 In this note:

* 🥱 Why Do We Yawn?

* 📚 Three Body Problem

* ⚡️ Digging a Tunnel Through Earth

Links:

Dr. Matthew Walker’s podcast episode, Yawning Explained.

The Three-Body Problem by Liu Cixin, translated by Ken Liu

The Dark Forest by Liu Cixin, translated by Joel Martinsen

Atlas Obscura’s maps of the antipode (the direct opposite) of the continents of Earth.

Thank you for listening to Nina’s Notes. This post is public so feel free to share it.

Hi Friends,   

It’s Nina’s Note #80!

In honor of this milestone, I have something new for you today, a debut interview for the Nina’s Notes Podcast. 

On this inaugural episode, I am thrilled to welcome Michael Geer, a visionary determined to redefine our approach to aging.

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

Michael Geer is the Co-Founder of Humanity.

From a young age, Michael had an ambition to not just contribute to the world but to propel humanity forward. Initially this drive led him to study aerospace engineering at Georgia Tech University to chase that dream. While he didn’t end up in space (yet!). He is on a trajectory that promises to advance humanity nonetheless.

Geer’s professional career is marked with significant accomplishments in the consumer internet industry. His work started in Moscow, creating and building badoo.com, one of the world’s largest dating sites. He grew it to 70 million users from 0. 

After Badoo, he moved to AnchorFree, the leading free VPN provider. Under his guidance it went from a single-app company to a leading global protector of the internet, boasting 700 million users and generating 100s of millions in yearly subscription revenue.

Now Michael has embarked on the mission of his life by co-founding Humanity with his close friend Peter Ward.

Humanity aims to combat a vast problem: aging. Their mission is to extend the healthspan of humanity and give back 1 billion years to the world by the end of this decade.

Backed by recent scientific breakthroughs in understanding aging, Humanity positions itself as a central distributor of anti-aging solutions. This isn't just about extending life but enhancing its quality. Humanity aims to be a bridge, delivering solutions to the public and creating a feedback loop with the scientific community. 

In our conversation we discuss:

* What led Michael to start Humanity Health

* How Kristen Fortney, George Church and Robert Greene inspired Humanity

* What parameters Humanity uses to calculate biological age

* How they use routine blood test results to feed into their model for rate of aging

* The difference between chronological age and biological age

* How Humanity encourages their members to lower their biological age

* Using all the data to generate feedback loops

* Trends in Humanity’s data

* What Michael has changed in his personal routine after starting Humanity

Listen now on Apple Podcasts.

Try Humanity And Calculate Your Rate Of Aging

Use my promo code to get 50% off the Humanity Pro Subscription.

Promo code: NINAGIVES50PERCENTOFF

Humanity Pro allows users to upload any recent (last 6 months) blood result they've received and have it give them a more accurate Biological Age in the app.

Learn More About Humanity Health

* X

* LinkedIn

* Instagram 

* Website 

* YouTube

Where to find Michael Geer:

* X

* LinkedIn

Where to find Nina:

* Newsletter

* LinkedIn 

* Website

Thank you for listening to Nina’s Notes. This post is public so feel free to share it.