To intermittently fast, you choose a regular time periods to eat and fast as a lifestyle. Studies shown that it can reverse the effects of overeating and a sedentary lifestyle, possibly reducing the risk of obesity, type 2 diabetes, and heart disease.How to Start?<ul><li>Eat only during an eight-hour period each day and fast for the remainder.</li><li>Eat only one meal a day two days a week.</li><li>Try different intermittent fasting schedules to find what works for you.</li></ul>

How To Start Intermittent Fasting (IF)

Intermittent fasting is a regular schedule of eating and fasting that can help with weight management and preventing/reversing disease. But is it safe?How it works:<ul><li>Switch between periods of eating and fasting</li><li>Research shows it can help with weight management and may even reverse certain diseases</li><li>But it's important to know how to do it safely</li></ul>

What Is Intermittent Fasting?

<ul><li>Before beginning intermittent fasting, consult your doctor. If approved, you can choose from different approaches. </li><li>One is the daily plan, limiting eating to a 6 to 8 hour window each day. </li><li>Another approach is the 5:2 plan, where you eat regularly five days a week and have one 500-600 calorie meal on the other two days. </li><li>Longer fasts, such as 24 to 72 hours, are also possible. However, research shows that intermittent fasting alone may not lead to significant weight loss.</li></ul>

Intermittent Fasting Plans

Research has found multiple advantages of intermittent fasting, such as :<ul><li>Improved memory.</li><li>Positive effects on heart health, including lower blood pressure and improves resting heart rate.</li><li>Fasting may lead to weight loss while maintaining muscle mass and improved physical performance.</li><li>It has shown potential for preventing obesity and managing type 2 diabetes.</li><li>Individuals under medical supervision have been able to reverse their need for insulin therapy with intermittent fasting.</li></ul>

NowIntermittent Fasting Benefits

Research by neuroscientist Mark Mattson suggests that our bodies are designed to go without food for long periods, just as our ancestors did while hunting and gathering. Through fasting, our bodies can thrive in a multitude of ways, such as:<ul><li>Increasing brain performance by triggering a protective process that produces high levels of brain-derived neurotrophic factor (BDNF).</li><li>Boosting metabolism by reducing insulin levels, stabilizing blood sugar, and improving insulin sensitivity.</li><li>Improving endurance by promoting metabolic health and protecting against age-related diseases.</li></ul>

Intermitent Fasting: The Secret to Boosting Brain Performance

<ul><li>Intermittent fasting allows for water, black coffee, and tea during fasting periods, and encourages healthy, balanced eating during feeding periods.</li><li>"Eating normally" during feeding times means avoiding high-calorie junk food, super-sized fried items and treats.</li><li>The Mediterranean diet is a good blueprint to follow, focusing on whole, nutritious foods like leafy greens, healthy fats, lean protein, and complex carbohydrates.</li></ul>

What To Eat During Intermittent Fasting

The Importance of Skipping Meals and Exercising<ul><li>Intermittent fasting differs from our regular eating patterns as it allows for metabolic switching, where the body uses up its sugar stores and starts burning fat. </li><li>By giving the body a longer period to use up calories from the last meal, intermittent fasting helps trigger the burning of fat stored.</li></ul>

Mattson's Research: Metabolic Switching and IF

According to experts, it was easier to stay fit 50 years ago in the US. Why? Here are some changes in our habits.
<ul>
 <li>Era of no computers, TV’s turn off by 11pm,</li>
 <li>Smaller portions</li>
 <li>More outdoor activity, exercises</li>
 <li>But now: TV, Internet, Phone - entertainment all 24/7</li>
 <li>No cultural cues to wake</li>
 <li>More people spending time on screen, sitting and snacking</li>
</ul>

Maintaining a Healthy Weight: Then and Now

<ul><li>Intermittent fasting is a type of diet that focuses on when you eat rather than what you eat.</li><li>It involves eating only during a specific time period, such as a certain number of hours each day or only one meal a few days a week.</li><li>Studies suggest that intermittent fasting may have health benefits for your body.</li></ul>

Understanding Intermittent Fasting

Did you know intermittent fasting has more benefits than just weight loss?<ul><li>It can lead to a longer life and leaner body</li><li>It can also improve brain function and protect against chronic diseases</li></ul>According to Dr. Mark Mattson, these benefits are due to changes in our metabolism during fasting periods.His research, published in the New England Journal of Medicine, revealed that intermittent fasting can even protect against diseases like type 2 diabetes and cancer.

What are the Benefits of Intermittent Fasting?

<ul><li>Intermittent fasting can affect people differently. </li><li>Consult your doctor if you experience unusual symptoms like anxiety, headaches, or nausea.</li></ul>

Intermittent Fasting: Not One Size Fits All

Intermittent fasting is a popular weight management method, but it's not for everyone. Before trying it, consult with your doctor first. Some groups of people should avoid intermittent fasting :<ul><li>Children and teens under 18</li><li>Pregnant or breastfeeding women</li><li>People with type 1 diabetes who take insulin</li><li>Those with a history of eating disorders</li></ul>For those who safely follow intermittent fasting, it can be a beneficial lifestyle change with positive outcomes. Remember to talk to your doctor before starting any new diet.

Is Intermittent Fasting Safe?

Intermittent fasting involves switching between fasting and eating on a regular schedule. This type of fasting could manage your weight or even some forms of disease through these safe practices.

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

sports

Sports

longevity

Longevity

Intermittent Fasting: What is it, and how does it work?

When the cells replicate, the best thing is that they replicate into the same type of cell (we have liver cells, skin cells, nerve cells, etc.).As we age, the packaging of the DNA that allows a cell to remain of a certain type of cell forever starts getting lost. This is the process that give birth to most diseases (Dementia, Alzheimer, Diabetes, Heart Disease). If you slow down Ex-differentiation, it means you are getting the cells to remember how to behave. And consequently, you reverse aging.The 3 regulators (mTOR, AMPK and Sirtuins) slow down the Ex-differentiation process.

Ex-Differentiation

In the Morning:<ul><li>1g of resveratrol with yogurt or olive oil</li><li>1g NMN</li><li>Spermidine: 1g</li><li>Fisetin </li></ul>At night: 800mg Metformin, after dinner. Not the night before doing weightlifting.

Supplements - Dr. Sinclair’s Protocol

<ul><li>Eat the right way</li><li>Eat less often</li><li>Get exercise</li><li>Get quality sleep</li><li>Stress your body: adversity mimetics</li><li>Supplements</li><li>Track your data</li></ul>

The most critical things to slow down aging

1. mTOR (Mammalian target of rapamycin)Low levels of mTOR activates Autophagy (a signal that times are tough), the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier ones.2. AMPK (AMP-activated protein kinase)AMPK is a sensor of energy; low energy is a good thing for longevity. In response, it protects the body because it thinks it’s going to run out of food. We get more AMPK through exercise and fasting.3. SirtuinsSirtuins are a family of signaling proteins involved in metabolic regulation.  They take care of DNA repair and stabilization of the epigenome.

Three Longevity Genes

<ul><li>Fasting inhibits mTOR and activates AMPK and the Sirtuins.</li><li>Sugar spikes glucose. Glucose shut down sirtuins and AMPK.</li><li>We should avoid high protein diets (specially red meat) for longevity. </li><li>Exercise, Heat, Cold & Other Stressors are “Adversity Mimetics” - we want to trick the body into thinking it’s under threat of survival.</li><li>Weight training maintains hormone levels, the ability to walk well and to have good posture, and also makes you look better, which can boost your confidence and reduce anxiety and stress.</li></ul>

This is a summary of the first season of the Lifespan Podcast. Need to listen to the whole thing.

The following article is a summary of the first season of the Lifespan Podcast, from world-renowned research doctor David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of…

Reverse Aging: How To Live Longer and Healthier

Symptoms of dopamine deficiency (low dopamine levels) may include:<ul><li>Feeling lack of motivation, “the drive.”</li><li>Feeling tired. </li><li>Can’t concentrate. </li><li>Moody or anxious.</li><li>Not feeling the pleasure from previously enjoyable experiences.</li><li>Feeling depressed; feel hopeless.</li><li>Have low sex drive.</li><li>Have trouble sleeping or have disturbed sleep.</li></ul>

What are the Symptoms of Dopamine Deficiency?

<ul><li class="ql-align-justify">Engage in activities that make you happy or feel relaxed. This is thought to increase dopamine levels. </li><li class="ql-align-justify">Some examples include exercise, meditation, yoga, massage, playing with a pet, walking in nature or reading a book.</li></ul>

How Can I Increase Dopamine Levels in a Natural Way? (Part 2)

Supplements that increase dopamine levels include:<ul><li class="ql-align-justify">Tyrosine. Tyrosine is a natural amino acid and a precursor to dopamine. (Dopamine is made from tyrosine.)</li><li class="ql-align-justify">L-theanine. L-theanine is another precursor to dopamine.</li><li class="ql-align-justify">Vitamin D, B5 and B6. These vitamins are needed to make dopamine.</li><li class="ql-align-justify">Omega-3 essential fatty acids.</li><li class="ql-align-justify">Magnesium.</li></ul>

What Supplements Raise Dopamine Levels?

<ul><li class="ql-align-justify">Hand tremors or other tremors at rest, loss of balance or coordination, increased muscle/ limb stiffness, muscle cramps (symptoms of <a href="https://my.clevelandclinic.org/health/diseases/8525-parkinsons-disease-an-overview">Parkinson’s disease</a>).</li><li class="ql-align-justify">Problems with short-term memory, managing daily tasks and solving simple thinking problems (symptoms of cognitive changes).</li><li class="ql-align-justify">Problems with anger, low self-esteem, anxiety, forgetfulness, impulsiveness and lack of organizational skill (symptoms of <a href="https://my.clevelandclinic.org/health/diseases/4784-attention-deficithyperactivity-disorder-adhd">attention deficit hyperactivity disorder </a>).</li><li class="ql-align-justify">Social withdrawal, reduced emotions, don’t feel pleasure (negative symptoms of <a href="https://my.clevelandclinic.org/health/diseases/4568-schizophrenia">schizophrenia </a>).</li><li class="ql-align-justify">Gastrointestinal symptoms, including chronic <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation">constipation </a>.</li></ul>

Other Symptoms of Low Dopamine Levels 

<ul><li class="ql-align-justify">Dopamine deficiency isn’t a medical diagnosis.</li><li class="ql-align-justify">A blood test alone doesn’t provide much useful information, either. A blood test can measure dopamine levels but can’t determine how your brain responds to dopamine.</li><li class="ql-align-justify">Instead, your healthcare provider will gather one's medical history, ask lifestyle questions (including alcohol and drug use), symptoms, examine and order any needed tests based on one's symptoms.</li><li class="ql-align-justify">With those information and the findings from your tests, your healthcare provider will determine if you have a medical condition related to a low dopamine level.</li></ul>

How is Dopamine Deficiency Diagnosed?

Treatment of dopamine deficiency depends on the underlying cause.<ul><li class="ql-align-justify">Parkinson’s disease. In some cases, dopamine agonists may be used. Dopamine agonists work by mimicking dopamine, causing nerve cells to react in the same way.</li><li class="ql-align-justify">Restless legs syndrome. This condition is also treated by dopamine agonists .</li><li class="ql-align-justify">Depression. Treatment of depression may include selective serotonin uptake inhibitors that affect both the neurotransmitters serotonin and dopamine to make them work.</li><li class="ql-align-justify">Attention deficit hyperactivity disorder (ADHD). This condition can be treated with medication that increases dopamine activity.</li></ul>

How are conditions that are linked to dopamine deficiency treated?

<ul><li class="ql-align-justify">Low dopamine levels can’t be looked at in a “black and white” way. It’s a complex subject. </li><li class="ql-align-justify">It’s important to know that low dopamine levels don’t cause medical conditions. </li><li class="ql-align-justify">There’s a link or association, but low levels don’t directly cause the medical conditions. </li><li class="ql-align-justify">Even more confusing are the concepts of causation and correlation. For example, lower dopamine levels are linked with obesity. It’s known that the foods you eat and exercise can affect how your brain uses dopamine.</li></ul>

What else do I need to know about dopamine deficiency?

<ul><li class="ql-align-justify">If you think you have a low level of dopamine, see your healthcare provider.</li><li class="ql-align-justify">If an illness can’t be diagnosed, you may wish to try remedies that naturally increase dopamine.</li><li class="ql-align-justify">Keep in mind that natural ways of treating dopamine deficiency through food may still need to be further researched on, and effects on each person varies from body to body. </li></ul>

How can I increase dopamine levels in a natural way?

<ul><li class="ql-align-justify">Dopamine is a <a href="https://my.clevelandclinic.org/health/articles/22513-neurotransmitters">neurotransmitter</a> and a <a href="https://my.clevelandclinic.org/health/articles/22464-hormones">hormone</a>. It communicates chemical messages between nerve cells in your brain or between your brain and the rest of your body. </li><li class="ql-align-justify">It plays an important role in many of your body’s functions, including memory, motivation, learning, reward and movement.</li><li class="ql-align-justify">Dopamine deficiency means having a low level of dopamine. </li><li class="ql-align-justify">Low dopamine levels are linked with certain health conditions like Parkinson’s disease and <a href="https://my.clevelandclinic.org/health/diseases/9290-depression">depression</a>. It may also make you more susceptible to taking risks or developing addictions.</li></ul>

What is Dopamine Deficiency? 

<ul><li class="ql-align-justify">Low dopamine level occurs if there’s an injury to the areas of the brain that make dopamine. </li><li class="ql-align-justify">One could also have a low level of dopamine if the body doesn’t properly respond to dopamine (problem with nerve cell receptors that pick up and pass along the chemical message).</li><li class="ql-align-justify">Certain health conditions are linked to dopamine deficiency. For example, people with Parkinson’s disease have a loss of nerve cells and dopamine in particular areas of their brain. </li><li class="ql-align-justify">People with cocaine addiction need more of the drug to achieve the intended effect because of damaged dopamine receptors in their brain.</li></ul>

What Causes Low Dopamine levels?

<ul><li class="ql-align-justify">Eat a diet that’s high in magnesium and tyrosine-rich foods. These are the building blocks of dopamine production. </li><li class="ql-align-justify">Tyrosine is an amino acid. It’s absorbed in your body and then goes to your brain, where it’s converted into dopamine. </li><li class="ql-align-justify">Food known to increase dopamine include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon and wheat germ.</li></ul>

How Can I Increase Dopamine Levels in a Natural Way?

<ul><li class="ql-align-justify">Dopamine deficiency can affect your physical and mental health. </li><li class="ql-align-justify">Many medical conditions are linked to (not caused by) low levels of dopamine, including Parkinson’s disease, restless legs syndrome, depression, schizophrenia and attention deficit hyperactivity disorder (ADHD). </li><li class="ql-align-justify">Treatments are available to manage these conditions. Other methods to raise low dopamine levels may be considered; but, be sure to speak to your healthcare provider first. </li><li class="ql-align-justify">You and your healthcare provider will work together to find the best approach to manage your dopamine deficiency.</li></ul>

Summary 

Understanding what dopamine deficiency is and how it may affect one's health, plus natural ways to help increase its level may be useful to increase our health consciousness.

Dopamine deficiency means you have a low level of the neurotransmitter dopamine. Low dopamine levels are linked with certain health conditions, such as Parkinson’s disease or depression.

mentalhealth

Mental Health

scienceandnature

Science & Nature

Dopamine Deficiency: Symptoms, Causes & Treatment

<ul><li>Atherosclerotic disease: ApoB is the most important biomarker.</li><li>There’s a blind spot when it comes to cancer: blood testing & biomarker testing for cancer aren’t usually the most helpful unless/until blood biopsies are more prevalent.</li><li>Biomarkers can be helpful for dementia but not most other neurodegenerative diseases – “The same things that drive the risk of heart disease are driving the risk of dementia.”</li><li>Lipoprotein(a): you are born with this; it’s the single most prevalent genetic driver of atherosclerosis (but unfortunately most physicians don’t know what it is).</li></ul>

On biomarkers

Smoking is approximately a 40% increase in the risk of ACM (all-cause mortality). It means at any point in time, there's a 40% greater risk that you're going to die relative to a non-smoker and a never-smoker.It doesn't mean your lifespan is going to be 40% less. It means at any point in time, your risk of death is 40% higher. At some point that catches up.

Smoking as a cause of mortality

<ul><li>Everybody should be screened early in life.</li><li>The frequency with which you need to test really comes down to the state of interventions. It doesn't make sense to just do blood tests for the sake of doing blood tests. There has to be kind of a reason. Is something changing?</li><li>A blood test is, for the most part, a static intervention. It's a look at a window in time. And there's benefit in having a few of those over the course of a year if you're unsure about a level.</li><li>Doctors might check blood 2-4 times a year, but they can also do things there to check reactions to certain drugs or diets.</li></ul>

The frequency of blood work

<ul><li>ApoB is the concentration of LDL and VLDL particles. And they carrycholesterol and triglycerides. So anything that reduces cholesterol and reduces triglycerides, is going to reduce ApoB.</li><li>Triglycerides are generally driven by carbohydrate intake. So more insulin resistance, more carbohydrate intake, and more triglycerides. If you restrict carbohydrates, you will reduce triglycerides. But if you reduce triglycerides by raising fat intake so much, it can still raise ApoB.</li><li>Statins work by inhibiting cholesterol synthesis; the liver is really sensitive to cholesterol levels - it doesn't want too much<warningtag>, it doesn't want too little. When you inhibit cholesterol synthesis, the liver says, I want more cholesterol. So it puts more LDL receptors on its surface, and it pulls the LDL out of circulation. That's what lowers the LDL in circulation.</warningtag></li></ul>

Apolipoprotein B, diet, and statins

An annual DEXA scan is a more comprehensive measurement than BMI – but you certainly want to monitor weight.A DEXA is a moving x-ray. So you lay down on a bed and it takes maybe 10 minutes and this little, very low power x-ray goes over your body. It measures body fat percentage, bone mineral density, visceral fat, appendicular & lean mass metrics; visually, the definition of your abs is not a bad way to assess your fat visually

Quantitative measurements of weight, BMI, for the typical person

Augmenting acetylcholine through nicotine (not by smoking) is effective for enhancing concentration and focus.On the list of things that you can do to make your brain a little more focused, this is infinitely safer than what a lot of people are doing, which is using stimulants.

Nicotine and cognitive focus

A marginal decade is the last decade of your life. So everyone will have a marginal decade. And outside of people who die suddenly or through an accident, most of us know when we're in that marginal decade.Until a person can tell you what it is that they want to be doing in that last decade, you can't design a program to get them there. Explicitly define what you want your marginal decade to look like, and then you sort of back script from there, figure out what you should be doing, given their current health status. This is called backcasting.

The marginal decade

There's a group of people who think "if I could just fix my testosterone, everything will be better." But actually, that's not true at all. The only purpose of fixing testosterone is to give you the capacity to work harder. It's really going to help you recover more from your workouts. This should just give you a greater ability to experience muscle protein synthesis.So if you get a bunch of testosterone and you sit on the couch and your nutrition doesn't change and you're not exercising anymore, you're not going to experience any benefits of this thing.

"Fixing" testosterone

Metabolomics is just the study of metabolites. Metabolites can be defined as endogenous compounds such as amino acids, lipids, sugars, organic acids, etc., which are routinely being formed in the anabolism or catabolism process.

Metabolomics 

The 2 vectors of longevity: lifespan (whether you are alive and breathing) and healthspan (how many healthy years you live).<ul><li>What gets in the way of lifespan? The four horsemen of disease: atherosclerotic disease, cancer, neurodegenerative disease, and metabolic disease, which directly isn't the cause of many deaths, but creates the foundation for all of those other diseases. Blood testing of biomarkers provides pretty good insight into lifespan.</li><li>When you get into healthspan, you have kind of the cognitive, physical, and emotional domains. Here, the biomarkers are far less helpful, and you re<warningtag>ly more on functional testing.</warningtag></li></ul>

Vectors of longevity

What is the best way to live longer? Here are a few factors within your control

personaldevelopment

Personal Development

How To Live A Long Life

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:03:07) Sponsors: AG1, LMNT (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85

<ul><li>Exercise isn’t about the total amount of sweat you produce each week, your body only cares about not being inactive for a long stretch of time. </li><li> If you sit for six hours a day, even working out for two hours afterward won’t reverse the health damage you’ve done.</li><li>Don’t sit for longer than an hour. Walk to the house five blocks away, take the stairs, not the elevator, and just get up a few times at work to move around.</li><li>Exercise alone is not enough. Working out three times a week is not enough. Being active throughout the day is what keeps you healthy.</li></ul>

Make Inactivity Your Enemy

#1 "New York Times" bestselling author Tom Rath delivers a book that will improve your health for years to come in three of interconnected areas: eating, moving, and sleeping --

books

Books

Eat Move Sleep will help make good decisions automatic more than a book this is a new way to live. From Tom Rath, author of StrengthsFinders 2.0, comes a powerful book about what people can do to lead healthier lives. Eat Move Sleep features Tom's deeply personal story, supported by practical, credible, and timeless ideas from more than a decade of research. Eat Move Sleep focuses on all three components and their interconnectedness. Comprehensive yet simple, rooted in cutting edge research, and sound advice that's valuable to everyone.

Intermittent Fasting: What is it, and how does it work?

Reverse Aging: How To Live Longer and Healthier

Dopamine Deficiency: Symptoms, Causes & Treatment

It's time to
Read like a Pro.

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85

CURATED BY

Intermittent Fasting: What is it, and how does it work?

Reverse Aging: How To Live Longer and Healthier

Dopamine Deficiency: Symptoms, Causes & Treatment

It's time to Read like a Pro.

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85

CURATED BY

It's time to
Read like a Pro.