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In this special episode, Peter provides a comprehensive introduction to longevity, perfect for newcomers or those looking to refresh their knowledge. He lays out the foundational concepts of lifespan, healthspan, and the marginal decade. Additionally, Peter discusses the four main causes of death and their prevention, as well as detailing the five key strategies in his longevity toolkit to improve lifespan and healthspan. Detailed show notes provide links for deeper exploration of these topics, making it an ideal starting point for anyone interested in understanding and improving their longevity.

We discuss:

• Key points about starting exercise as an older adult [2:45];
• Overview of episode topics and structure [1:45];
• How Peter defines longevity [3:45];
• Why healthspan is a crucial component of longevity [11:15];
• The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0 [15:30];
• Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health [26:00];
• Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening [33:15];
• Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health [39:30];
• The spectrum of metabolic diseases [43:15];
• Why it’s never too late to start thinking about longevity [44:15];
• The 5 components of the longevity toolkit [46:30];
• Peter’s framework for exercise—The Centenarian Decathlon [47:45];
• Peter’s nutritional framework: energy balance, protein intake, and more [58:45];
• Sleep: the vital role of sleep in longevity, and how to improve sleep habits [1:08:30];
• Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity [1:13:30];
• Why emotional health is a key component of longevity [1:17:00];
• Advice for newcomers on where to start on their longevity journey [1:19:30]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive. 

We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan. 

Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk. 

Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.

Access the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levels.link/huberman

Eight Sleep: https://eightsleep.com/huberman

00:00:00 Dr. Peter Attia, NAD Pathway

00:02:31 Sponsors: LMNT, Levels & Eight Sleep

00:06:38 Categories of Longevity Approaches

00:17:22 Peter’s Supplements; Rapamycin & Research Data

00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho

00:30:35 Sponsor: AG1

00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan

00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan

00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol

00:53:31 Perform with Dr. Andy Galpin Podcast

00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health

01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes

01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program

01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance

01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits

01:30:38 Longevity, NR & NMN Supplementation, Inflammation

01:41:00 Rapamycin & Immune Function

01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor 

01:55:24 Radiation & Cancer Risk

01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline

02:07:12 Tool: Exercise Timing & Energy Levels

02:11:22 Peter’s Supplements

02:18:46 Andrew’s Supplements

02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy 

02:26:52 NAD Pathway Supplementation for Longevity?

02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

In episode 529 of Sigma Nutrition Radio, we discuss all things related to cholesterol, atherosclerosis, heart disease, and dietary fat. The discussion extensively covers the impact of LDL cholesterol and ApoB on atherosclerotic plaque progression, cardiovascular events, and the benefits of early LDL lowering interventions, particularly through the use of PCSK9 inhibitors alongside statins.

We address misconceptions prevalent in the low-carb and carnivore communities, dissect claims regarding saturated fats, and elucidate why atherosclerosis predominantly affects arteries and not veins. The episode sheds light on the nuanced mechanisms of cholesterol metabolism, the significance of different lipid particles, and the limited dietary impact on LP(a) levels.

Comprehensive evidence-based insights and practical recommendations for dietary patterns and cardiovascular health interventions are provided, offering clarity on these complex topics.

Note: This discussion is hosted by Simon Hill, and originally appeared as an episode of The Proof podcast.

Links:

• Subscribe to Sigma Nutrition Premium
• Receive our free weekly email: the Sigma Synopsis
• Episode with Professor Chris Packard

Timestamps:

• 07:19 Understanding Cholesterol and Lipoproteins
• 14:35 The Role of ApoB in Cardiovascular Risk
• 25:10 Atherogenic Lipoproteins and Their Impact
• 37:42 Causal Pathways and Biomarkers in Heart Disease
• 47:02 Understanding Residual Risk and Triglycerides
• 49:46 Paul Saladino’s Claims on LDL and Metabolic Health
• 01:03:01 Addressing Concerns About Lowering Cholesterol
• 01:16:16 The Importance of Early Intervention in Cholesterol Management
• 01:23:36 The Future of Cholesterol Management and Gene Editing
• 01:28:24 Atherosclerosis in Arteries vs. Veins
• 01:36:08 Dietary Interventions to Lower ApoB Levels
• 01:47:55 Modifying Keto Diet for Better Health Outcomes
• 01:56:33 Plant-Based Diets and Fat Consumption
• 02:05:10 Understanding Lp(a) and Its Impact on Health

Subscribe to Sigma Nutrition Premium

In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.

We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.

We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.

Access the full show notes for this episode at hubermanlab.com.

Watch the clip on back pain relief and spine anatomy that accompanies this episode.

Demonstration of The McGill Method

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Stuart McGill

00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up

00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy

00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs

00:20:25 Flexibility & Exercises; Discs & Collagen

00:25:43 Sponsor: AG1

00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes

00:36:17 Back Pain, Goals & Training Program

00:45:57 Spine Hygiene, Back Pain, Powerlifting

00:53:33 Genetics & Running

00:59:34 Sponsor: LMNT

01:00:46 Rehabilitation & Reducing Volume; Injury

01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints

01:17:40 Pain Types, Biopsychosocial Model of Pain

01:26:15 Coaching, Explosivity & Endurance

01:32:43 Virtual Surgery & Rest, Pain Recovery

01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability

01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support

01:51:09 Tool: Daily Walking; Sitting

01:55:33 Deadlift & Bone Density, Glute-Ham Raise

02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives

02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age

02:24:16 Platelet-Rich Plasma (PRP); Disc Damage

02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength

02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry

02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel

02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Als Paar oder alleine zu einem Swingerclub oder einer Sexparty gehen: Für Swinger-Bloggerin Lotta Frei ist das Empowerment pur. Was ihr daran so gefällt, was aber auch besser laufen könnte, erzählt sie in Eine Stunde Liebe. Auch Steffi, Mike und Caro erzählen von ihren sehr unterschiedlichen Swinger-Erfahrungen.

**********

Ihr hört in dieser "Eine Stunde Liebe":

00:01:10 - Lotta Frei erzählt, warum Swingerclubs für sie als Frau empowernd sind

00:04:49 - Steffi über ihren ersten ersten Swingerclub-Besuch in Berlin

00:06:30 - Lotta über Regeln in Swingerclubs, um  Übergriff zu vermeiden 

00:08:30 - Motive, warum Menschen in einen Swingerclub gehen

00:10:14 - Wie Swingerclubs optisch gestaltet sind

00:13:30 - Mike erzählt, wie er als schwuler Mann Vorbehalte hatte, wenn es um unverbindlichen Sex geht

00:18:20 - Über die Gefahr, dass Menschen nicht aus eigenem Wunsch heraus einen Swingerclub besuchen

00:22:20 - Steffi über die überraschende Erfahrung, dass sie beim Swingen nicht angestarrt wurde

00:28:20 - Ausbaufähig ist die sexuelle Vielfalt in traditionellen Swingerclubs

00:30:50 - Lotta Frei erzählt, was ihr Swingerclubs gegeben haben - positiv und negativ, mehr dazu auf ihrem Blog

00:32:45 - Mike über seine Erfahrung mit Grenzüberschreitungen aus Sexpartys

00:35:15 - m Liebestagebuch erzählt Caro von ihrem ersten Swingerclub-Besuch - aufregend, aber auch ernüchternd

**********

Zusätzliche Informationen

• Blog von Lotta Frei, auf dem sie über ihre Erfahrungen in Swingerclubs schreibt

**********

Den Artikel zum Stück findet ihr hier.

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Ihr könnt uns auch auf diesen Kanälen folgen:

The consumption of red meat, specifically the distinction between unprocessed and processed varieties, has been a subject of considerable debate in nutritional science and public health. There is a fair amount of confusion and lack of clarity surrounding this issue.

While the harmful effects of processed meat are well-documented and less controversial, the evidence concerning unprocessed red meat is less consistent. This inconsistency often leads to a gray area in scientific discussions and public perception. In examining unprocessed red meat, we encounter a spectrum of claims, including minimal evidence of harm, context of overall diet and mechanistic concerns.

Epidemiological evidence shows varied health outcomes related to red meat consumption across different populations. These variations underline the importance of defining and measuring “high” and “low” intake levels accurately in research.

The challenges in nutrition research, including methodological flaws in meta-analyses and the rapid dissemination of simplified study results, can impact public health recommendations. Misinterpretations can arise from comparisons within narrow intake ranges or from studies failing to specify absolute intake levels.

This podcast episode’s goal is to clarify existing evidence, acknowledge areas needing further research, and explore why this topic is significant in the broader context of nutrition science, aiming to equip healthcare professionals with the knowledge needed to make nuanced and effective dietary recommendations.

Links:

• Receive our free weekly email: the Sigma Synopsis
• Want to advance your understanding of nutrition science? Check out our course.
• Go to episode page for this episode
• Subscribe to Sigma Nutrition PREMIUM

• 01:00 Introduction to the issue
• 03:16 Processed vs. unprocessed red meat
• 05:54 Health guidelines and recommendations
• 06:56 Epidemiological evidence and dose thresholds
• 09:55 Biological mechanisms and plausibility
• 21:00 Criticisms and misinterpretations in research
• 40:42 Substitution analyses and dietary patterns
• 46:37 Mendelian randomization and genetic studies
• 56:31 Effect modifiers and confounders
• 01:13:18 Key Ideas Segment (Premium-only)

In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.

We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. 

We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.

Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.

Access the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

InsideTracker: https://insidetracker.com/huberman

00:00:00 Dr. Matthew Hill

00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp

00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes

00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception

00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids

00:26:19 Endocannabinoids Types: Anandamide, 2-AG

00:33:46 “Munchies”, Cannabis & Appetite

00:42:17 Sponsor: AG1

00:44:06 THC & Anandamide, Pharmacology

00:52:37 THC & CB1 Receptors, Intoxication & Appetite

00:58:57 Cannabis & Focus, Memory

01:04:09 Routes of Administration, Concentration, Cannabis Research

01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates

01:22:25 Sponsor: InsideTracker

01:23:36 Addiction & Cannabis, Cannabis Use Disorder

01:31:30 Cannabis Legalization & Use, Edibles & ER Visits

01:36:48 Oral Consumption, Edibles, Dosing & Time Course

01:41:12 Drug Testing & Cannabis, Exercise

01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality

01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis

02:04:07 Vaping

02:07:05 Psychosis, Anxiety & Cannabis

02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics

02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine

02:40:37 Schizophrenia, Cannabis Legalization

02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias

02:57:00 CBD, Pediatric Epilepsy, Adenosine

03:07:22 Entourage Effect; Placebo Effect, CBD & Doses

03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 

03:27:08 Cyclic Vomiting Syndrome & Hot Shower

03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)

03:40:18 Cannabis & Anxiety, Anandamide & Stress Response

03:45:55 Scientific Discussion, Clarification & Advancement

03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer

View the Show Notes Page for This Episode

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Sign Up to Receive Peter’s Weekly Newsletter

Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive. His research and clinical work focuses on exercise-related metabolism, metabolic health, diabetes, cancer metabolism, nutrition, sports performance, and critical care. In this episode, Iñigo describes how his work with Tour de France winner Tadej Pogačar has provided insights into the amazing potential of elite athletes from a performance and metabolic perspective. He speaks specifically about lactate levels, fat oxidation, how carbohydrates in food can affect our lactate and how equal lactate outputs between an athlete and a metabolically unhealthy individual can mean different things. Next, he discusses how Zone 2 training boosts mitochondrial function and impacts longevity. He explains the different metrics for assessing one’s Zone 2 threshold and describes the optimal dose, frequency, duration, and type of exercise for Zone 2. Additionally, he offers his thoughts on how to incorporate high intensity training (Zone 5) to optimize health, as well as the potential of metformin and NAD to boost mitochondrial health. Finally, he discusses insights he’s gathered from studying the mitochondria of long COVID patients in the ICU.

We discuss:

• The amazing potential of cyclist Tadej Pogačar [2:00];
• Metrics for assessing athletic performance in cyclists and how that impacts race strategy [7:30];
• The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition [16:15];
• Tadej Pogačar’s race strategy and mindset at the Tour de France [23:15];
• Defining Zone 2, fat oxidation, and how they are measured [26:00];
• Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility [35:00];
• Lactate levels and fat oxidation as it relates to Zone 2 exercise [39:15];
• How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance [51:00];
• Bioenergetics of the cell and what is different in elite athletes [56:30];
• How the level of carbohydrate in the diet and ketogenic diets affects fuel utilization and power output during exercise [1:07:45];
• Glutamine as a source for making glycogen—insights from studying the altered metabolism of ICU patients [1:14:15];
• How exercise mobilizes glucose transporters—an important factor in diabetic patients [1:20:15];
• Metrics for finding Zone 2 threshold—lactate, heart rate, and more [1:24:00];
• Optimal Zone 2 training: dose, frequency, duration, and type of exercise [1:40:30];
• How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness [1:50:30];
• Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age [2:01:00];
• The effects of metformin, NAD, and supplements on mitochondrial function [2:04:30];
• The role of lactate and exercise in cancer [2:12:45];
• How assessing metabolic parameters in long COVID patients provides insights into this disease [2:18:30];
• The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise [2:25:00];
• Metabolomics reveals how cellular metabolism is altered in sedentary individuals [2:33:00];
• Cellular changes in the metabolism of people with diabetes and metabolic syndrome [2:38:30]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.

I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.

This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform 

LMNT: https://drinklmnt.com/perform 

Vitality Blueprint: https://vitalityblueprint.com/perform 

Eight Sleep: https://eightsleep.com/perform 

Momentous: https://livemomentous.com/perform

00:00:00 Protocols to Improve VO2 Max

00:03:08 Sponsors: LMNT & Vitality Blueprint

00:06:28 Improve VO2 Max, First Principles

00:10:43 Training Program Framework for Improving VO2 Max

00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program

00:25:34 Sponsors: Eight Sleep & Momentous

00:28:38 Metamorphosis Program: Easy Days

00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4

00:42:25 Week 5; Easy & Moderate Days; Repeats

00:47:25 Higher-Intensity Days, Power Intervals

00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test

00:55:16 Sponsor: AG1

00:56:47 Tool: First Marathon Training Program, Faster in 50

01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases

01:04:36 Phase 1, Day 1 

01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators

01:15:21 Phase 2 & Increasing Endurance Training; Peak Week

01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer and Disclosures

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more

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In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use.

Timestamps

• (00:00) Introduction
• (08:03) What does it mean to "have a drink"?
• (09:39) Drinking frequency definitions
• (12:39) How alcohol is metabolized
• (18:25) Can alcoholism be inherited?
• (19:41) How food affects alcohol metabolism
• (21:40) Does age affect alcohol metabolism?
• (22:29) How alcohol affects nutrient absorption
• (27:04) How alcohol affects gut health
• (28:57) Alcohol elevates circulating LPS levels
• (31:51) Gut health & alcohol use disorders
• (36:30) Sick quitter & healthy user biases
• (39:38) How alcohol impacts the brain
• (43:34) Alcohol's effects on anxiety
• (49:56) Alcohol facilitates thiamine deficiency
• (51:39) Alcohol promotes brain inflammation
• (52:56) Dementia & Alzheimer's disease risk 
• (1:06:50) Is resveratrol in red wine beneficial?
• (1:11:28) How alcohol impacts sleep
• (1:19:47) Mitigating alcohol's impact on sleep 
• (1:22:13) Hangover symptoms & causes
• (1:26:33) How congeners affect hangover severity
• (1:27:58) Treating hangovers with fruit
• (1:30:40) Zinc, vitamin B3, & hangovers
• (1:31:41) Managing hangovers with NSAIDs
• (1:32:22) "Hair of the dog” for hangovers
• (1:32:40) Liposomal glutathione, NAC, & hangovers
• (1:35:56) Does ZBiotics prevent hangovers?
• (1:38:18) Dihydromyricetin (DHM) for hangovers
• (1:39:15) Exercise & sauna for treating hangovers
• (1:40:21) Alcohol's effect on mortality risk 
• (1:44:28) Alcohol consumption in Blue Zones
• (1:49:07) Does alcohol increase cancer risk?
• (2:00:43) Can quitting alcohol lower cancer risk?
• (2:09:46) Alcohol & cardiovascular disease (CVD)
• (2:23:24) Alcohol and type 2 diabetes risk
• (2:28:28) Alcohol's impact on your waistline
• (2:31:33) Why alcohol facilitates weight gain
• (2:34:06) How alcohol impacts reproductive health
• (2:44:31) Preconception alcohol risks
• (2:47:12) How alcohol affects testosterone in men
• (2:48:55) Pre-pregnancy alcohol consumption risks
• (2:53:17) Is red wine the healthiest option?
• (2:57:47) Alcohol & post-exercise recovery
• (3:01:34) Does alcohol "blunt your gains"?
• (3:04:11) The BEER-HIIT study
• (3:05:03) Can exercise lessen alcohol cravings?
• (3:12:57) Alcohol damage control tactics

Show notes are available by clicking here

Watch this episode on YouTube