• Early-life risk factors for Alzheimer’s disease are different than those of mid-life and late-life
  • “Early-life risk can be mitigated most by long-term educational attainment”
    • In simple terms – people who go on to obtain secondary and tertiary education have a lower risk of Alzheimer’s disease 
• Early- and mid-life musical experience can allow one to build up greater cognitive reserves so that if they do get Alzheimer’s, they’re much more resilient 
  • “I think music is a great way to recruit different parts of the brain to work together and the stronger those pathways get, the better the person does”
• Cognitive activity allows one to build up “backup pathways” which help slow the speed of cognitive decline if they go on to get Alzheimer’s disease
  • “People with high cognitive reserves (cognitive backup systems) are more resistant to the effects of amyloid beta”
    • The build-up of amyloid beta is thought to be one of the contributing factors of Alzheimer’s disease

Today's episode of The Qualys is from podcast #18 – Richard Isaacson, M.D.: Alzheimer’s prevention.

The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for “qualifying round,” which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., “fast”), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive.

Occasionally, we will also release an episode on the main podcast feed for non-subscribers, which is what you are listening to now.

Learn more: https://peterattiamd.com/podcast/qualys/  

Subscribe to receive access to all episodes of The Qualys (and other exclusive subscriber-only content): https://peterattiamd.com/subscribe/ 

Connect with Peter on Facebook.com/PeterAttiaMD | Twitter.com/PeterAttiaMD | Instagram.com/PeterAttiaMD 

• “That’s another change in my belief system today vs. 5 or 6 years ago… 5 or 6 I didn’t think exercise was that important for longevity” – Peter
• It seems to be that exercise is the single most important thing you can do to preserve brain health
  • “If you’re not active every day, we have to change that”
• Rhonda finds exercise very much improves her anxiety levels and as well as her decision-making ability
  • “If I have something that’s bothering me or giving me anxiety or I have to make a really important decision, going for a long run really helps me”
• There’s been multiple studies showing aerobic exercise helps with executive function and long-term planning
• Strength training has been shown to prevent muscle atrophy (the wasting away of muscle), and lower the incidence of cancer
• VO2 max is the ability of the body to transport oxygen during exercise – this improves with high-intensity interval training (HIIT
  • VO2 max declines about 10% per decade (muscle mass declines at the same rate)
    • Rhonda recalls a study showing that 24 sessions of high-intensity interval training (45 minutes total including both a 5-minute warm up and cool down, going at 70% max capacity with 1-minute breaks) improved VO2 max by 12%
  • PVO2 max is important for cyclist – this is the power output at VO2 max
  • VVO2 max is important for runners – this is the velocity you carry at VO2 max
  • The VO2 max of a professional cyclist is 80-90 mg/ml/kg
• To sum up – “If you canmaintain muscle mass and you can maintain peak aerobic performance, it doesn’t even matter at that point if you’re living longer, you’re clearly living better”

Today's episode of The Qualys is from podcast #02 – Rhonda Patrick, Ph.D.: the performance and longevity paradox of IGF-1, ketogenic diets and genetics, the health benefits of sauna, NAD+, and more.

The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for “qualifying round,” which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., “fast”), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive.

Occasionally, we will also release an episode on the main podcast feed for non-subscribers, which is what you are listening to now.

Learn more: https://peterattiamd.com/podcast/qualys/  

Subscribe to receive access to all episodes of The Qualys (and other exclusive subscriber-only content): https://peterattiamd.com/subscribe/ 

Connect with Peter on Facebook.com/PeterAttiaMD | Twitter.com/PeterAttiaMD | Instagram.com/PeterAttiaMD 

• The ketogenic diet may be useful for improving cognition in patients with Alzheimer’s disease or any sort of cogitative impairment
• “I think being chronically out of ketosis makes just as little sense as being chronically in ketosis”
  • Instead – aim to enter a state of ketosis intermittently by eating a diet low in carbs and exercising frequently 
• 90% of Americans are deficient in at least one essential nutrient
• Eat more carotenoids, examples:
  • Lutein and zeaxanthin (found in kale and avocados)
  • Astaxanthin (found in wild salmon)
• Eat more choline (found in egg yolks)
  • Only 10% of adults get adequate choline in their diets
• “For most people, even an incremental improvement in their diets, like eating a little less ultra-processed food, will result in a huge improvement, not only in the way they feel but also in their cognitive performance”
• There are MANY benefits to incorporating some form of resistance training into your routine
• With one night of poor sleep, you become metabolically obese the next day (in terms of how insulin resistant you are)
• “You don’t get a more nutrient-dense food than grass-fed beef or wild salmon”
• One of the best things you can do for yourself is to eat a large salad daily
• Every now and them, take a week off and just drink decaf coffee

Surprise, this was taped in front of a live studio audience! And... I'm being interviewed! We discuss keto, stress overload, dietary and lifestyle interventions to improve or slow cognitive decline, nootropic foods and supplements, and much more.

• Most people don’t breathe as designed (humans were built to breath from our diaphragm)
  • But most people have forward flexion (rounded backs, forward heads, etc.) – this causes them to be upper chest breathers
  • When you breathe though the diaphragm, it expands and pushes on the vagus nerve which runs all the way down the back of the spine
    • This cues the vagal tone to be more parasympathetic (AKA relaxing)
• 6 deep breaths in and out through the nose has been scientifically proven to shift you into a parasympathetic state
• Breathing Exercise #1 (which would be perfect to do prior to a big meeting or talk)
  • Step 1: Breath retention – a long period of inhales and exhales (~20-30 fast breaths) through the mouth and nose at the same time
    • This gets as much oxygen into the body as possible, “superoxygenating” your system
  • Step 2: Perform a retention hold
    • How? – You pull in your “bathroom muscle” and your core musculature while holding your breath for 30+ seconds (for as long as you can)
    • This trains the nervous system to be calm under pressure
• Breathing Exercise #2 | The 2-7-8 (to be done for a performance boost)
  • Inhale for 2 seconds in through the nose (filling your diaphragm)
  • Hold your breath for 7 seconds (during this time, the diaphragm is pressing on the vagus nerve)
  • Lastly, breathe out for 8 seconds (letting go of the stress)
• Breathing Exercise #3 | 21 Warrior Breaths (combined with box breathing)
  • The main goal – get in and out as much air as possible, fully exhaling/inhaling, using both the nose and mouth for 21 cycles
  • At the last count, you exhale fully and hold your breath for 5 seconds (this starts the box breathing)
    • Then inhale for 5 seconds and hold for an additional 5 seconds
    • Next, exhale for 5 seconds and hold for a final 5 additional seconds

This simple technique can powerfully change your day, life. Since Josh taught it to me, my energy is more even, stable. I can't wait for you to learn it, too!

This show is brought to you by JOOVV! Leaders in light therapy.

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The Joovv Light Mini is a cool new unit from them! (Haven't yet purchased, but plan on doing so for travel in 2019.)

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More About Today's Show

As you know, managing stress and cortisol can have a big impact on your sleep and life.

Josh Trent shares one of the most powerful tools to help you manage stress and improve your quality of life.

Watch the full Warrior Breath Tutorial: https://youtu.be/qMeFfO4ge7E?t=881 

• One of the best things you can do for your health is to implement some form of fasting into your routine
  • Mike recommends a 24 hour fast once per week
• One of the main benefits of prolonged fasting is autophagy activation through the suppression of mTOR
• “If someone’s struggling mentally, the first thing I’d recommend for them is to go workout” – Tom
  • “Sitting there and looking in the mirror and telling yourself that you love yourself is probably not a bad start, but it’s never gonna get you there. If you don’t do something you actually respect, you’re not going to develop self-respect.”
• A calorie is not a calorie
  • Your cells are made of what you consume – the source of your calories matter
• Try to eat what’s in season
  • “The only diet humans could eat before the advent of electricity, gas, and refrigeration was what was available to them locally”
• Don’t be so quick to dismiss the carnivore diet
• “Right now in 2019, people are microdosing psilocybin and LSD… I think in two years people are going to be microdosing rapamycin” 
  • Rapamycin is an immune suppressant drug given to organ transplant patients which also seems to suppress mTOR (just as fasting does)

High Intensity Health’s Mike Mutzel is on the forefront of functional medicine. His top-rated podcasts have helped thousands of people with fitness, nutrition and general health advice. On this episode of Health Theory with Tom Bilyeu, Mike Mutzel delves deeply into questions about fasting, microbiome diversity, the keto diet and the carnivore diet. And on top of all that, he connects the dots between healthy eating and a positive mindset, and shows how to maximize both longevity and feeling good. 

BUY BELLY FAT EFFECT: https://amzn.to/2JYS6nz

This episode is brought to you by:
Thrive Market: Get 25% off your first order and a 30-day free trial at thrivemarket.com/health

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SHOW NOTES:

Mike describes his specific fasting protocols and why he uses them [1:04]

Mike talks about his reaction to finding he had elevated alpha fetoprotein [6:28]

Mike explains how getting arrested for drugs was the best thing that happened to him [10:57]

Mike and Tom discuss how to apply the lessons from physical fitness to mental fitness [13:25]

Mike discusses how different methods of fasting or ketones use promotes mental clarity [15:50]

Mike explains how fasting affects stress responses [18:37]

Mike and Tom discuss the pros and cons of a ketogenic diet [21:40]

Mike shares his goals for his diet, and why he doesn’t always use the same diet [26:38]

Mike looks at the benefits of microbiome diversity relative to genetics and environment [28:33]

Mike talks about the carnivore diet [32:27]

Mike and Tom discuss diet and longevity [38:25]

Tom asks Mike if there’s any cutting edge health theories he is interested in [39:53]

Mike explains cellular switches that guide autophagy [42:18]

Mike advocates eliminating processed food and eating at the same time each day [44:04]

Mike talks about food, relationships, social settings, and sleep [45:50]

Mike describes the limits of fasting [48:17]

What one change can people make to benefit their health? [51:00]

FOLLOW MIKE:

WEBSITE: http://bit.ly/2LCmXtw

FACEBOOK: http://bit.ly/2YfBuNH

TWITTER: http://bit.ly/2Yb4aXZ

INSTAGRAM: http://bit.ly/2y4l1kq

YOUTUBE: http://bit.ly/2XXkksA

Kevin Rose is one of the most recognizable individuals in the startup world. As a founder, he and his team created the news aggregation site Digg, which became a household name, putting him on magazine covers around the world and creating an iconic brand in Silicon Valley — but it wasn’t a story that ended in champagne and ringing an IPO bell... As an investor, his list of angel investments is next to impossible to beat: Twitter, Facebook, Square, and NextDoor to name a few.  

He also was podcasting back in 2004 when the world was still just learning how to pronounce the word iPod... so suffice it to say, if he is into it, there’s a very likely chance it’s about to become a very big deal. He is not only incredibly honest and open about his successes and failures, but he’s enthusiastically trying to get others to share just as openly.  

We go below the line on what it’s like to build something to hundreds of millions of dollars to then see it crumble, on how we tend to overcorrect after failure, the necessary side of experiences that help us mature, spouses and their integral part in the equation as an entrepreneur, and more. Enjoy this episode with the incomparable Kevin Rose.