Nina’s Notes Podcast

💬 In this note:

* 📘 Sleep for Longevity Guidebook

* 📚 Huberman Lab 6-Part Sleep Series

* ⚡️ The Tortured Poets Department

This week I’ve created a guidebook to up your sleep knowledge and help you optimize your sleep.

In the guidebook, I cover:

* The Science of Sleep 

* Benefits of Deep Sleep 

* Age-Related Changes in Sleep 

* Sleep’s Metabolic Impact 

* Sleep Environment Optimization 

* Tech Tools for Sleep Enhancement

Links:

* Huberman Lab Podcast first 3 episodes of the 6-part series on Sleep with Dr. Matthew Wallker

* Part I: The Biology of Sleep & Your Unique Sleep Needs

* Part II: Protocols to Improve Your Sleep

* Part III: How to Structure Your Sleep, Use Naps & Time Caffeine

* Matthew Walker’s book, Why We Sleep: Unlocking the Power of Sleep and Dreams.

* Dr. Walker’s famous TEDTalk “Sleep is your Superpower.” 

* Nina’s Notes #1

Essential oils are more than just a nice fragrance. They can be a tool for enhancing well-being.

These powerful plant extracts are known for reducing stress and inflammation and improving sleep. 

In this week’s Nina’s Note I dive into how they are made, the chemistry and biology behind them and some common oils and their uses.

What was the most interesting thing I learned researching this article?

That essential oils need to be diluted in a carrier oil like coconut or jojoba oil - not used directly on the skin! In this form they are too strong and can cause skin irritation.

💬 In this note:

* 🪔 Nature’s Pharmacy: The Science Behind Essential Oils

* 📚 Foundation

* ⚡️ Zoo Snacks

📖 Want to read the latest Nina’s Notes?

Read the full article here

Links

* Foundation Series on AppleTV+

* The Top 5 munching moments from the animals at the San Antonio Zoo.

Thanks for listening to Nina’s Notes #78. If you like this newsletter, click the share button and send it to a friend.

🧠 Neuralink’s first human brain-computer interface implant trial marks a milestone for neurotech.

Patient 1 (P1), Noland Arbaugh, spoke about his experience at a Neuralink all-hands meeting two weeks ago with immense gratitude.

Already within the first month post-procedure, he can control a computer mouse with his mind and play several video games.

I watched the presentation at the all-hands meeting and was moved by Noland’s personal testimony. 

Advancements in Neurotech will be revolutionary to overcoming paralysis and a range of neurological disorders.

Hear more about it in my latest Note.

💬 In this note:

* 🧠 Neuralink’s First Human Brain-Chip Implant Recipient Speaks About His Experience

* 📚 The Great Pottery Throwdown

* ⚡️ The Bird Diaper

Links

* P1’s visit to Neural link, watch the whole video on X here.

* The Great Pottery Throwdown

* The Bird Diaper

🐢 Are Millennials aging slower than Gen Z? 

After a recent YouTube and TikTok spiral, I’ve seen a lot of theories and controversy around biological versus Chronological age 🕰️ between Gen X , Millennials and Gen Z.

In my latest Nina’s Note, I dive into the science, and pop culture, behind aging perceptions across generations

💬 In this note:

* 🐢 Are Millennials Aging Slower?

* 📚 Intellectual Property Strategy

* ⚡️ Symble

Links

* Jessica Ellis’ Tweet

* 2012 in the New England Journal of Medicine on the effects of skin aging. 

* The New York Times article:   “Why Does Gen Z Believe It’s ‘Aging Like Milk’?”

* YouTube video about how Gen Z thinks they look older than they should for their age.

* Jordan Howlett TikTok Video

* Taylor Donoghuee TikTok Video outraged that commenters thought she was in her early 30s, and she revealed she is just 23.

Ever wondered how art affects your brain and body? 

In my latest Note, I explore this connection.

There is a whole field of study dedicated to it, called Neuroaesthetics.

I cover how the intersection of the arts and health can help with reducing pain, aiding in military mental health recovery, and how enriched environments can heal and improve lives. 

I cover the breakthrough work from Marian Diamond, John Krakauer, Omar Ahmad, Promit Roy, the Kata Design Studio, Hunter Hoffman and David Patterson.

This article was inspired by the Book of the Week “Your Brain on Art: How the Arts Transform Us by Susan Magsamen & Ivy Ross”

This week’s Note is definitely a must-read for anyone passionate about the intersection of art, science, and health.

💬 In this note:

* 🧠🎨 Neuroaesthetics: The Beneficial Effects of Art on the Brain

* 📚 Your Brain on Art

* ⚡️ Amazing Deep Sea Creatures

Thanks for listening to Nina’s Notes #75. If you like Nina’s Notes, click the share button and send it to a friend.

Athletes are pushing the boundaries of performance by microdosing and macrodosing psychedelics into their training.

From the LA Marathon to the Burning Man Ultramarathon, in my latest Note, I cover three athlete’s experiences and how substances like LSD and psilocybin impacted their endurance and emotional journeys.

💬 In this note:

* 🏃🏻‍♀️ Exploring the Edge: Psychedelics on the Race Track

* 📚 A Winter in New York

* ⚡️ What it’s Like to be a Librarian

Thanks for listening to Nina’s Notes #74. If you like this newsletter, click the share button and send it to a friend.

In a recent review of randomized controlled trials, scientists found exercise to be a powerful tool for the treatment and prevention of peripheral neuropathy.

A big source of hope for these patients, for symptom management & prevention.

💬 In this note:

* 🏋🏽‍♀️ Prescribing Exercise for Peripheral Neuropathy

* 📚 Foundation

* ⚡️Language Loudness may be Climate Dependent

A couple weeks ago I was interviewed on the Mother podcast by host Karina Vazirova from FemTech Lab about Women’s Health and Psychedelics.

This is a significantly under researched area which could have a huge impact for women.

Check it out on Spotify, or wherever you get your podcasts.

Thermal therapy has been used for millennia for its health benefits.

I love the sauna.

But I hate, hate, hate an ice bath.

The science is there however, and I’ve written about it in my latest guidebook containing practical tips and protocols for incorporating hot and cold therapy into your routine. 

(Even if I can’t convince myself to love an ice bath).

You can download the guidebook here:

And, you get an extra special bonus this week.

Two books of the week!

Plus…the moment you’ve all been waiting for to show the world your Excel skills.

💬 In this note:

* 📘 Guidebook: Thermal Therapy for Longevity

* 📚 The Mountain in the Sea

* ⚡️ The Excel World Championships

The next big advancement in AI will be driven by neuroscience.

Neuroplasticity, emotion and learning have huge potential for future advancements in AI.

Blending AI’s computational power with neuroscience will lead us to the next level in biology-inspired computation.

I’m learning about both neuroscience and AI, while I unpack some basics on how AI can leverage neuroscience principles in my latest Nina’s Note.

💬 In this note:

* 🤖 Why AI is Getting Stuck

* 📚 Incognito: the Secret Lives of the Brain

* ⚡️ An Octopus Traveling Across the Seafloor

Thanks for reading Nina’s Notes #71. If you like this newsletter, click the share button and send it to a friend.

Men consistently live shorter lives than women.

This global phenomenon has a complex mix of factors.

It could be due to behavior, biology, genetics, healthcare habits and even social connections.

Understanding why women live longer could help unlock more secrets to longevity than just supplement boosters and biohacks.

💬 In this note:

* 🧓🏼 Why Do Men Live Shorter Lives Than Women?

* 📚 Happy Place

* ⚡️ The Unusual Collaboration Between Hidden Valley & Burt’s Bees

Thanks for reading Nina’s Notes #70. If you like this newsletter, click the share button and send it to a friend.