Podcast Notes Key Takeaways

• The only two interventions that really seem to offer longevity benefits are rapamycin supplementation and some degree of fasting
  • They both suppress mTOR (mechanistic target of rapamycin) and in turn increase autophagy
    • Autophagy is the process by which cells eat themselves – the dysfunctional cells (like cancer cells) tend to be “eaten” first
• It’s currently impossible to measure the level of autophagy taking place in the body 
• Fasting
  • Fasting is the single most potent tool in our toolbox of nutrition
  • Peter estimates that around day 3 of a prolonged water-only fast autophagy starts taking place
  • The fasting function:
    • F (x,y,z) (AKA fasting is a function of x, y, and z)
      • x = the amount you restrict calories (100% = full calorie restriction)
      • y = the duration of the fast
      • z = the frequency at which the fast is repeated
    • For example, Peter does a 7-day fast once per quarter = F (100%, 7 days, 90 days)
  • There are TONS of different fasting regimens
    • But because we can’t measure autophagy – “Anyone who says theirs is the best is either delusional or incapably of understand combinatorial mathematics”
  • During his prolonged fasts, Peter tries to lift as heavy as possible every day (to stimulate mTOR in the muscle – to prevent muscle loss)
• What does/doesn’t break a fast largely depends on the reason you’re fasting in the first place
  • If the purpose of your fast is caloric restriction and weight loss:
    • Coffee and even eating celery wouldn’t technically break it
  • If the purpose of your fast is gut rest:
    • Coffee breaks the fast
  • If the purpose of your fast is to increase autophagy:
    • We don’t know if something like coffee would break the fast (since we can’t measure autophagy)
• Oral NR (nicotinamide riboside) (it’s a NAD+ precursor) supplementation and intravenous NAD+ administration are both probably useless
• “If there was one disease state that seems to benefit more from a ketogenic diet than any of the others it’s type 2 diabetes”

Read the full notes @ podcastnotes.org



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Peter Attia, MD, is one of the leading thought leaders in the field of enhancing lifespan through dietary changes, intermittent fasting (IF) and exercise.

In this show, we discuss a range of exciting topics with a focus on enhancing autophagy and inhibiting mTOR through nutrition, fasting and pharmacology.

This episode is brought to you by:

➢ Perfect Keto, the makers of high-quality, low-carb bars, whole food bars, nut butters, and MCT oil products. 

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➢ Gravity Blankets these are key to enhancing deep sleep. 

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Link to video version, research and show notes: https://highintensityhealth.com/267

 

 

Podcast Notes Key Takeaways

• Sleep trackers (like the Oura Ring) are accurate when it comes to determining total time awake vs. time in non-REM sleep vs. time in REM sleep
  • They’re not so accurate when it comes to disguising between light non-REM sleep vs. deep non-REM sleep
• Avoid eating simple carbs too close to bedtime as they tend to raise your core body temperature
  • (In order to fall asleep, you need to drop your core body temperature by 2 to 3 degrees Fahrenheit)
• For optimal sleep, avoid exercising within two hours of going to bed
• Adequate sleep increases your motivation to exercise, your peak muscle strength, your ability to respire and expel carbon dioxide, your time to physical exhaustion, and your ability to sweat
• Sleep deprivation causes an increase in the hunger hormone (ghrelin) and a suppression of the satiety hormone (leptin)

Read the full notes @ podcastnotes.org



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In the first three parts of our series with sleep expert Matthew Walker, Matt revealed the many reasons why we need sleep as well as the many short- and long-term dangers of not sleeping enough. In this special AMA episode, Matt comes back to provide a dissertation on listener’s questions about HOW to sleep. He answers questions from subscribers that largely focus on the practical and tactical ways we can improve our sleep in terms of duration, quality, consistency, and avoidance of the common things that are standing in the way the best sleep possible.   We discuss:

• Matthew’s TED Talk, and his favorite public speakers [7:45];  
• How good are the current sleep trackers like Oura, Fitbit, etc.? [10:45];
• Is it bad to eat food too close to bedtime? [15:30];
• How does exercise impact sleep? [17:30];
• How is appetite affected by our sleep quality? [21:30];
• Anxiety, cortisol, and weight gain: An awful feedback loop of sleep deprivation [23:30];
• How to optimize your wind down routine: lights, temperature, & relaxation [26:10];
• How alcohol disrupts sleep (and contributes to Alzheimer’s disease) [46:00];
• Sleep’s impact on sex hormones, and romantic relationships [50:00];
• Performance, accuracy, and minimizing the damage of shift work [55:30];
• Bed partners: How to sleep in separate beds and retain a good relationship [59:30];
• Can we use sound machines and electrical stimulation to improve sleep? [1:02:40];
• Will we ever be able to “supercharge” our sleep stages using technology? [1:08:30];
• Why sleep is the best insurance policy for lifespan and healthspan [1:11:45];
• Melatonin: How (and how not) to use it for sleep improvement [1:19:00];
• The dangers of sleeping pills, useful alternatives, and cognitive behavioral therapy for insomnia [1:28:30];
• Can CBD and THC be used for sleep? [1:43:30];
• Why haven’t we been able to develop a really effective sleeping aid? [1:50:40];
• Can you get too much sleep? [1:55:50];
• What to do (and not do) immediately following a terrible night of sleep? [2:09:15];
• Why a consistent wake up time is king [2:14:30];
• Does poor sleep speed up the aging process? [2:16:00];
• Can different people be more (or less) resilient to sleep deprivation? [2:22:50];
• Finding your optimal sleep schedule and determining your sleep chronotype [2:27:45];
• Defining sleep efficiency and how to improve it [2:33:25];
• Correcting insomnia: A counterintuitive approach [2:35:45];
• How can parents improve the sleep of their kids? [2:41:30]; and
• More.

Learn more at www.PeterAttiaMD.com
Connect with Peter on Facebook | Twitter | Instagram.

Podcast Notes Key Takeaways

• The single most black and white thing you can do to reduce your risk of cancer is to incorporate regular prolonged fasts
• If you’re healthy, regular fasts are one of one of the best things you can do for your body
• Before you think about jumping on the intermittent fasting bandwagon, first consider all the nutrients you’re missing out on from the foods you do consume (protein, fiber, micronutrients, fiber, vegetables)
  • Add these foods into your diet before starting to skip meals
• Do NOT look at fasting as an easy way to lose weight
• The best way to fast is to lead into it with a low-carbohydrate/ketogenic type diet that’s relatively low-calorie
• When breaking a fast, eat easily digestible foods in small portions (otherwise you’re in for a horrible stomach ache and diarrhea)
• If you’re relatively healthy, long fasts seem to not have any negative side effects

Read the full notes @ podcastnotes.org



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In this episode, Sal, Adam and Justin talk about fasting, what it is, how it has become mainstream, the benefits of fasting, the downsides of fasting and in particular how fasting may, in fact, be contributing to accumulating excess body fat.

• How fasting has become the new “diet”. (2:35)
• The evolution of fasting + the different types of ‘fasts’. (4:39)
• The benefits of going without food. (11:10)
• Why fasting may be making you fat. (31:55)
• Mind Pump Recommends: Who is fasting FOR? How LONG should the fast be? (50:11)
• The RIGHT way to do a fast. (54:09)

People Mentioned

• Valter Longo - Wikipedia
• Hodgetwins Official Instagram (@officialhodgetwins)  Instagram

 

Related Links/Products Mentioned

• June Promotion: MAPS Strong ½ off!! **Code “STRONG50” at checkout**
• Fasting triggers stem cell regeneration of damaged, old immune system
• The Warburg Effect: How Does it Benefit Cancer Cells?
• Fasting and Caloric Restriction in Cancer Prevention and Treatment.
• To fast, or not to fast before chemotherapy, that is the question
• Intermittent Fasting Made Easy @Hodgetwins
• Is Fasting Effective? - Mind Pump
• Intermittent Fasting Guide | MAPS Fitness Products - Mind Pump
• How to Use Fasting to Build Muscle, Lose Fat and Improve Health - MPTv
• Mind Pump Free Resources

Podcast Notes Key Takeaways

• The Background
  • Telomeres are structures comprised of short sequences of DNA nucleotides present on the ends of our chromosomes
    • They protect the chromosomes/genome from damage
  • Telomere length is a useful biomarker associated with aging
    • Telomeres shorten every year of your life as a function of cell division
• What kinds of things accelerate the shortening of telomeres?
  • A negative environment (excess stress – resulting from things like job loss, financial difficulties, trauma, or domestic violence)
  • Excess chemical exposure to BPAs, Roundup, and heavy metals
  • Exposure to high levels of air pollution
• How can you delay or even reverse telomere shortening?
  • Avoid eating processed meats, sugary drinks, and high-sugar foods
  • Eat more fiber
  • Exercise frequently
  • Avoid smoking 
• It is EXTREMELY IMPORTANT to consider the health of both the mother AND father prior to conceiving a child
  • Stress (resulting from things like job loss and financial difficulties) during pregnancy (as well as the year prior to giving birth) is associated with shorter telomeres in the offspring
  • One study found that the expression of over 500 genes in the sperm of obese men was altered compared to that of healthy men (genes having to due with metabolism, cognitive function, etc.)
  • Why does telomere length at birth matter?
    • It’s one of the biggest determinants of telomere length later in life
• In Summary
  • Small, moderate health behaviors add up over decades to improve longevity, contribute to better telomere length, and reduce inflammation

Read the full notes @ podcastnotes.org



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Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center. Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health.

In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

Click here to get this episode's show notes and transcript.

Watch this episode's highlights on the FMF Clips channel.

Did you enjoy this podcast? It was brought to you by people like you!
Click here to visit our crowdsponsor page where you can learn more about how to support the podcast for as little or as much as you like.

Submit your raw genetic data. You can find the Telomere report at foundmyfitness.com/genetics.

Podcast Notes Key Takeaways

• Continuous glucose monitors (CGMs) provide your blood glucose level in real time
• Insurance companies (in the United States) tend to only cover continuous glucose monitors for type 1 diabetics
  • If you’re healthy and want to wear one to keep track of your glucose levels throughout the day, you need a prescription from your doctor and have to pay out of pocket
• “Continuous glucose monitoring has the potential to change the way people eat more than any other technology I have ever laid eyes on” – Peter
  • Why? – It’s real-time feedback which allows to see how certain foods affect your levels
• “It’s not just what you eat, but it’s the physiologic state you are in when you eat”
  • The spike in your blood glucose level will be much lower if you eat something like a bowl of pasta 30 minutes after a hard workout compared to eating it after having not exercised
• Poor sleep will increase your average blood glucose level the following day
• A high blood glucose level too late in the day reduces sleep quality

Read the full notes @ podcastnotes.org



Subscribe to the Drive with Dr. Peter Attia Podcast

In this episode, Kevin Sayer, CEO of Dexcom, discusses the remarkable benefits of a continuous glucose monitor for the diabetes population. Peter shares his own invaluable insights he’s learned from wearing a CGM including the impact of sleep and stress on glucose as well as the unmatched power of a CGM to drive behavioral change. Kevin also reveals some of the exciting partnerships and future advancements of their products benefiting not only those with type 1 and 2 diabetes, but also for the growing community of people interested in optimizing health and wellness.

We discuss:

• How they met, and Kevin’s path to becoming CEO of Dexcom [7:00];
• How CGM technology works, and what makes Dexcom’s G6 the best model yet [15:15];
• Challenges of working in the US healthcare system and getting CGM insured [21:45];
• Developing an even smaller, more user-friendly, and less costly product while maintaining performance and accuracy [33:15];
• Next thing on the horizon for type 1 diabetes patients [43:30];
• The incredible accuracy of the G6, recommended over-the-counter glucose meters, and the unmatched power of CGM to drive behavioral change [48:15];
• Software improvements for type 2 diabetics, and the remarkable benefits of real-time feedback for driving behavioral change [58:15];
• Dexcom vs. the competitors, the less invasive options, and the fundamental problems needing to be solved with CGM technologies [1:07:00];
• The cost of CGM, why you need a prescription, and when might there be a OTC option? [1:12:00];
• Smartwatch integration, bluetooth technology, and exciting collaborations and partnerships [1:22:00];
• Future places for CGM: Hospitals, nutrition apps, general health and wellness, and more [1:27:15];
• Dexcom’s unique company culture [1:34:15];
• Parenting advice from Kevin [1:37:30];
• Lessons learned through failures and success [1:38:45]; and
• More.

Learn more at www.PeterAttiaMD.com
Connect with Peter on Facebook | Twitter | Instagram.

Recently, I had the chance to sit down at Onnit, with my friend and the host of the Human Optimization Hour podcast: Kyle Kingsbury. During our discussion, we delve into a host of topics that including the latest and greatest on smart drugs, nootropics, and psychedelic micro-dosing, deep sleep enhancement, rites of passage and much more!

Show notes: https://bengreenfieldfitness.com/humanoptimization

Ben Greenfield, health & fitness expert, reminds us of simple ways to improve our health based on ancient wisdom.

Podcast Notes Key Takeaways

• The main hormone associated with the stress response is cortisol (also known as a glucocorticoid)
  • One downstream side effect of cortisol is that it increases glucose levels in the blood (it facilitates its release from storage sites in the liver and muscle)
• “What your childhood is like has a lot to do with what sort of adult you’re going to wind up being”
  • Being stressed while pregnant leads to changes in the amygdala of your child’s brain (the part of the brain which controls emotions) (the child’s amygdala increases in size)
    • Because of this, that child will be more prone to anxiety when they get older
• Sleep and Cortisol
  • When we wake up, that’s when our cortisol levels are highest
  • Cortisol inhibits melatonin secretion
  • Elevated cortisol levels lead to less delta wave (deep) sleep
• Depression is genetic…to an extent
  • Research has shown that if you’re exposed to childhood stress/trauma AND have the specific gene variants associated with depression, there is a greatly increased chance you’ll experience depression as an adult (~20% increased risk)
• More negatives from chronic stress:
  • Chronic stress actual makes the amygdala work better than it should (neurons become more excitable and form denser networks) and increases its size
    • (This is a bad thing – it makes you more prone to negative emotions like anxiety and fear)
  • Due to the effect on the prefrontal cortex, chronic stress makes us way less empathic and reduces the control we have over our impulses

Read the full notes @ podcastnotes.org



Subscribe to the Drive with Dr. Peter Attia Podcast

In this episode, Robert Sapolsky, Ph.D., discusses the widespread impact of stress on our physical and emotional health as well as the mechanisms by which it can precipitate chronic illness, dementia, depression, and more. He also provides insight into the factors that contribute to the stress response (and our ability to handle it) such as social rank, personality, environment, and genetics. Lastly, we discuss how our behavior is altered in the face of stress and how that not only has a pervasive effect on a personal level, but also on society as a whole in how we interact with each other. 

We discuss:

• Background, interest in stress, and Robert’s time in Kenya studying baboons [7:00];
• Physiology of a stress response, and why it’s ingrained in our DNA [14:00];
• Individual variation in the response to stress, and how everyone has a different optimal level [24:00];
• How social rank and personality differences affect our stress response [30:15];
• What’s happening in the brain when faced with stressful situations? [39:15];
• What makes the human brain different than all other species? [48:15];
• Imprinting stress to your kids epigenetically [52:00];
• The role of stress on memory and the consequences of hypercortisolemia [57:15];
• The impact of subjective socioeconomic status and social media on stress levels and health [1:01:45];
• Tips for managing stress in the modern world [1:17:45];
• What Robert learned about himself studying the social behavior of baboons [1:29:30];
• The multilayered factors behind every human behavior, the context of “good and bad,” and exploring the human capacity of the wild extremes of violence and altruism from moment to moment [1:34:30];
• PMS: How two women with identical hormone levels can have completely different emotional experiences [1:39:00];
• How much of a role do genes play in depression and other emotional states? [1:42:45];
• Why is cortisol elevated under sleep deprivation? [1:50:15];
• The impact of stress on cancer [1:54:30];
• The impact of stress on atherosclerosis, dementia, addiction, and depression [2:01:15];
• Impulsiveness, impaired judgement, and lack of empathy in times of stress [2:05:45];
• What advice would Robert give his 25-year-old self? [2:12:45]; and
• More.

Learn more at www.PeterAttiaMD.com
Connect with Peter on Facebook | Twitter | Instagram.

Podcast Notes Key Takeaways

• It’s not if we can reverse the aging process, but when
  • When it comes down to it, aging is just another disease
• Obesity, smoking, and a lack of exercise all accelerate the aging process
• Today the oldest living people reach 115-120 years of age, but why should life stop there?
• David’s most important piece of advice to fight aging – Eat less!
• David’s second best piece of advice – Exercise!

Read the full notes @ podcastnotes.org



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David Sinclair is a Professor in the Department of Genetics at Harvard Medical School and co-Director of the Paul Glenn Centre for the Biological Mechanisms of Ageing.

Today we hear from a scientist at the cutting edge of longevity research as Professor Sinclair gives us a fascinating insight into the world of anti-ageing.

Expect to learn how and why we age, why stabilising the epigenetic landscape may enable a human to live for 1000 years, exactly what tactics Professor Sinclair is using himself to try and extend his life and how fasting, Sirtuins and NAD can be used to promote health and reduce diseases.

Extra Stuff:

David’s New Book - http://lifespanbook.com/

Follow David on Twitter - https://twitter.com/davidasinclair

Inside Tracker - https://www.insidetracker.com

Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom

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Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me...

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

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

Email: [email protected]

Dr. Dominic D’Agostino returns to STEM-Talk to give Ken and Dawn an update on his research into ketogenic nutrition. Dom was the guest on episode 14 back in 2016 when ketogenic diets didn’t even show up on a list of the top-10 diets that people Googled. Since then, the search term “ketogenic diet” has risen to the top of the list.In today’s episode, Dom talks about his past 10 years of research into ketogenic diets and what he is learning about the physiological benefits of nutritional ketosis.Dom is tenured associate professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine.He also is a research scientist here at IHMC.Throughout his career, Dom has been a researcher with a diverse background in neuroscience, molecular pharmacology, nutrition and physiology.