Podcast Notes Playlist: Nutrition
187 episodes - English - Latest episode: 7 days ago - ★★★★★ - 3 ratingsWe take notes on the best podcasts so you don't have to. Subscribe to this playlist in your podcast app to automatically get all the episodes we've taken notes for along with the notes themselves! The latest for the tag NUTRITION
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Episodes
#772 - Dr Peter Attia - Scientifically Proven Ways To Build Muscle & Boost Longevity
April 20, 2024 00:00 - 3 hoursModern Wisdom Key Takeaways Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 max Warning: Doses of over the counter melatonin are supraphysiologic; reserve melatonin for jet lag but not as a daily sleep aid to avoid suppressing innate melatonin production “If you have every single thing imaginable but...
#750 - Dr Rhonda Patrick - The Most Important Daily Habits For Health & Longevity
February 27, 2024 00:00 - 2 hoursModern Wisdom Key Takeaways Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source) Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains) Tips for time-restricted eating: (1) don’t worry too much about the time but stop eatin...
#737 - Dr Karan Rajan - Debunking The Internet’s Biggest Health Myths
January 31, 2024 00:00 - 1 hourModern Wisdom Key Takeaways There’s a big rise in irritable bowel syndrome (IBS) likely from increased consumption of processed foods, less sleep, more stress Your gut produces 80% or more of the serotonin in your body but that serotonin doesn’t cross the blood-brain barrier and doesn’t directly influence your mood Food you eat positively or negatively influences your microbiome and gut microbes Those microbes can release certain neurotransmitters that can induce certain neurochemical si...
363: Debunking Netflix's New Vegan Documentary Series, 'You Are What You Eat: A Twin Experiment' | Max Lugavere and Luke Cook
January 31, 2024 00:00 - 1 hour - 94.2 MBGenius Life Key Takeaways Check Out the Doctor’s Farmacy Episode Page & Show Notes Read the full notes @ podcastnotes.org Luke Cook is an actor, comedian, content creator, health science enthusiast, and former podcaster. 15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now! Become a Genius Life Premium Member! Learn more: http://thegeniuslife.com This episode is proudly sponsored by: HOPWTR is a delicious, non-alcoholic sparkling h...
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes
January 27, 2024 00:00 - 1 hourThe Diary Of A CEO with Steven Bartlett Key Takeaways Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” – Kristen Holmes “Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen Holmes Tips for deeper ...
#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging
January 06, 2024 00:00 - 3 hours - 191 MBFound My Fitness - Rhonda Patrick Key Takeaways “The healthier an individual is, the more they can rely on their mitochondria for ATP generation under increasing demands of the cell. This is one of the hallmarks of health.” – Dr. Peter Attia Spend good time training in Zone 2; this means a rate you can hold a conversation and form sentences at, but really don’t want to For many, rate of perceived exertion is an accurate measure Maffetone heart rate is a helpful target: take 180-age for t...
#710 - Jim Kwik - 10 Hacks To Improve Your Memory, Focus & Attention
November 28, 2023 00:00 - 1 hourModern Wisdom Key Takeaways Check out the Modern Wisdom episode page and show notes Read the full notes @ podcastnotes.org Jim Kwik is a world renowned memory expert, a podcaster and an author. Mastering a new skill, language, or instrument can be an intimidating task. However, Jim has found hacks which can dramatically elevate your learning process. This has the potential to transform an arduous learning approach into a simple journey toward peak brain performance. Expect to learn if m...
#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
November 16, 2023 00:00 - 1 hour - 48.5 MBFound My Fitness - Rhonda Patrick This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss: (00:00) Introduction (01:04) V...
#700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain
November 13, 2023 00:00 - 3 hoursModern Wisdom Key Takeaways Check out our Ultimate Andrew Huberman Collection from nearly 30 episodes Curious about Andrew Huberman’s recipe for good sleep? Read more here Read the full notes @ podcastnotes.org Dr Andrew Huberman is a neuroscientist, Associate Professor at the Stanford University School of Medicine and a podcaster. It has never been so easy and also so difficult to remain healthy and perform at your best. The right tools and insights we all need to avoid pitfalls and ma...
#277 ‒ Food allergies: causes, prevention, and treatment with immunotherapy | Kari Nadeau, M.D., Ph.D.
November 03, 2023 00:00 - 1 hour - 72.6 MBDrive with Dr. Peter Attia View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Kari Nadeau is a physician scientist with expertise in treating food allergies. In this episode, Kari first explains the fascinating workings of the immune system, exploring how it adeptly defends against bacteria and viruses but how the same system can lead to food allergies. She proceeds to explore the complexities of food a...
#276 ‒ Special episode: Peter answers questions on longevity, supplements, protein, fasting, apoB, statins, and more
October 27, 2023 00:00 - 1 hour - 54.5 MBDrive with Dr. Peter Attia Key Takeaways The truth behind longevity research: there’s no evidence to think we’ll live to 120+ years old – this should motivate us to move the needle to take action to improve our healthspan It’s better to live 90 healthy years than 120 years but the poor quality of life the last 20 “What I think people should fixate on is how do I not be really, really frail both physically and cognitively in the last decade of my life.” – Dr. Peter Attia We have control o...
333: The Insane Brain and Body Benefits of Creatine—Dosing, How to Use, Men vs. Women, Risks, and More | Darren Candow, PhD
October 16, 2023 00:00 - 1 hour - 99.4 MBGenius Life Key Takeaways “Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster Taking creatine – with and without exercise – can have some brain-beneficial effects While creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of bee...
Peter Attia on Lifespan, Healthspan, and Outlive
September 30, 2023 00:00 - 1 hour - 90.9 MBEcontalk Key Takeaways Peter Attia asks all of his patients, “What is your goal for the last decade of your life?” Even if exercise does not extend your life by a single day, it will enable you to move freely and be active in the final decade of your life One of the fundamental problems with our current healthcare system is its relentless focus on lifespan to the exclusion of healthspan While the current medical system is very effective at treating acute diseases and injuries, it has ...
Biohacking for Pets: How to Supercharge Your Pet's Health & Longevity - Dr. Gary Richter : 1084
September 16, 2023 00:00 - 1 hour - 58 MBBulletProof Radio You've heard lots on this show about biohacking, longevity, and how to help your brain and body perform better. But what if you could do the same things for your pet? I've spent most of my life with pets and/or farm animals so I’m thrilled to have my longtime friend, Dr. Gary Richter, America's favorite veterinarian, here to tell you all you need to know about biohacking for your pets. Dr. Gary Richter, DVM, is a distinguished veterinarian, international bestselli...
#393 – Andrew Huberman: Relationships, Drama, Betrayal, Sex, and Love
August 19, 2023 00:00 - 2 hours - 96.6 MBArtificial Intelligence Podcast Key Takeaways Only by exploring the subconscious, in an effort to understand, can we improve ourselves over time The shadow parts of us are very important to understand; it is better to understand them and know that they are there than to ignore them and have them surface in the form of addictions or undesirable behaviors “One way to destroy your life is to spend time trying to control your or somebody else’s past.” – Andrew Huberman If we do not beli...
311: Beyond Calories; How the Food Matrix Influences Weigh Gain and Shapes Your Health and Wellbeing | Sarah Berry, PhD
July 28, 2023 00:00 - 1 hour - 108 MBGenius Life Key Takeaways Simply looking at the nutrition label on a food item doesn’t tell you the full picture about how your body will respond to it The structure of food affects the availability of nutrients and energy – an important consideration for how it’s digested and absorbed Eat food in the original way it was intended to be consumed for the best post-meal responses Rethink eliminating whole, unprocessed nuts from your diet! Based on the food matrix of whole nuts, the caloric ...
#631 - Bryan Johnson - The $2M Anti-Ageing Protocol For Longevity
May 25, 2023 00:00 - 1 hour - 83.1 MBModern Wisdom Key Takeaways Check Out the Modern Wisdom Episode Page & Show Notes Read the full notes @ podcastnotes.org Bryan Johnson is a founder of Braintree and Kernel, a futurist, biohacker and an author. What does it take to achieve immortality? This is the frontier that Bryan Johnson is beginning to pioneer. Armed with a team of the world’s top researchers and an unlimited budget, he is using cutting edge science and technology to see just how long he can live for. Expect to le...
Optimize Your Testosterone
May 12, 2023 00:00 - 46 minutes - 42.5 MBArt of Manliness Key Takeaways Low testosterone is often best treated if 1) you have symptoms and 2) have a testosterone level below 400 Testosterone levels can vary depending on the quality of your recent sleep and diet Symptoms of low testosterone: depression, anxiety, low libido, erectile dysfunction, low sperm production People who are significantly hypogonadal for a long time are at a much higher risk for osteoporosis, neurodegenerative disease, cardiovascular disease, and others ...
The Truth About Weight Loss Drugs
May 12, 2023 00:00 - 37 minutesInside Medicine with Private Medical ✓ Claim Key Takeaways GLP-1 agonists target factors in the brain and gut that drive obesity in the first place GLP-1 agonists highlight that obesity isn’t just about behavioral change and individual responsibility, but there are biological mechanisms contributing to obesity Users tend to follow a significantly reduced meal schedule but it’s important to keep protein intake high and incorporate resistance training 2-3x per week (at least 30-minute ses...
Robert Lustig: "Processed Food, Metabolism, and The Ills of Society"
May 09, 2023 00:00 - 1 hour - 81.9 MBThe Great Simplification with Nate Hagens ✓ Claim Key Takeaways Check Out the Great Simplification Podcast Episode Page & Show Notes Read the full notes @ podcastnotes.org In this episode, Dr. Robert Lustig joins Nate to dive into the metabolism of the micro level of human systems - the humans ourselves. Over the last century, accompanying the transformation of our energy systems, our food and consumption patterns have been massively transformed. One of the biggest areas of change is the...
Everything You Need To Know To Fix Your Diet & Nutrition To Live Longer w/ Michael Pollan EP 1424
April 20, 2023 00:00 - 1 hour - 95.9 MBSchool of Greatness Key Takeaways Check out The School of Greatness Episode Page & Show Notes Read the full notes @ podcastnotes.org https://lewishowes.com/mindset - Order a copy of my new book The Greatness Mindset today! Michael Pollan has been writing books and articles about the places where the human and natural worlds intersect for more than 30 years. He is the author of nine books, seven of which have been New York Times bestsellers. In 2003, Pollan was appointed the Knight Prof...
#341 Sean Foley- Golf’s Top Coach on Unlocking Human Performance
April 16, 2023 00:00 - 1 hour - 250 MBWhat Got You There with Sean DeLaney Podcast Notes Key Takeaways Check Out the What Got You There Podcast Episode Page & Show Notes Read the full notes @ podcastnotes.org Sean Foley is regarded as one of if not the greatest golf teachers in history. Sean has coached some of the best players in the world including Tiger Woods, Justin Rose, Cameron Champ, Lydia Ko, and Danny Willett. He has been voted as the top golf teacher in the world by players on the PGA Tour. Sean Foley Performanc...
The Fitness Supplements That Actually Work
March 16, 2023 00:00 - 43 minutes - 40 MBArt of Manliness Podcast Notes Key Takeaways If you don’t understand how to train hard, aren’t consistent about training, or have poor nutrition – supplements aren’t going to move the needle “If people took the amount of time, effort, and money they spent trying to hack their way around hard work and just applied that to hard work – they would get so far. That’s actually the hack, just to do the work.” – Dr. Layne Norton Timing of protein is not as important as hitting daily targets 0.8g...
406: Avoid Seed Oils
February 17, 2023 00:00 - 29 minutes - 27.4 MBWise Traditions Podcast Notes Key Takeaways Check Out the Wise Traditions Podcast Episode Page & Show Notes Read the full notes @ podcastnotes.org The bottles of yellow oil on the supermarket shelves are labeled heart-healthy but they are in actuality damaging for our health (and the heart). These seed oils are unstable fats extruded from seeds that are not meant for human consumption. They are deodorized and colorized to make them look and taste appealing, but they are rancid and difficu...
The Best Of 2022: Part Two
January 06, 2023 00:00 - 1 hour - 130 MBRich Roll Podcast Podcast Notes Key Takeaways Check Out the Rich Roll Episode Page and Show Notes Read the full notes @ podcastnotes.org As 2022 comes to a close and a new year beckons, we are presented with an opportunity to reflect on the past twelve months. Explore new aspirations. And set intentions for the year to come. Allow me to indulge this truth by introducing Part Two of my annual yearbook—an auditory anthology of the year’s most compelling conversations. Enjoy the best of the ...
#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
December 24, 2022 00:00 - 2 hours - 116 MBDrive with Dr. Peter Attia Podcast Notes Key Takeaways Levers to pull for reduced mortality: cardiorespiratory fitness, strength, muscle mass Get in lifts that are analogous to what you need in the everyday lift: squat (sitting to standing), deadlifts (picking things up from the floor) The best thing you can do to improve bone density is to lift weights The key to longevity in lifting is to leave your ego at the door – know when to press the gas and when to back off The best exercise is...
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
December 17, 2022 00:00 - 2 hours - 99.8 MBFound My Fitness - Rhonda Patrick Podcast Notes Key Takeaways “If I were to pick one activity that’s indispensable, it would be resistance training.” – Dr. Brad Schoenfeld Aerobic exercise will improve the cardiovascular system but will do little to improve strength, muscle development, bone density, and muscle hypertrophy Resistance training is an important supplement for reducing calories to lose weight – if you do not lift weights, you will lose muscle as you lose body fat Adequate pr...
#560 - Max Lugavere - How To Optimise Human Nutrition
December 09, 2022 00:00 - 1 hour - 93.5 MBModern Wisdom Podcast Notes Key Takeaways Nutrition science is built on a house of cards: most are epidemiological observational studies, funding is often biased because nutrition can’t easily be monetized so lacks commercial interest, causality is difficult to parse out, people don’t eat foods in isolation, etc. Don’t let perfect be the enemy of good: grass-fed, grass-finished is a healthier choice – it’s leaner, higher omega-3s – but conventional beef still provides many benefits such as...
Bryan Johnson: Current Business Ventures After Selling His Company To PayPal For $800 Million
November 28, 2022 00:00 - 1 hourMy First Million Podcast Notes Key Takeaways Check out My First Million’s Episode Page & Show Notes Read the full notes @ podcastnotes.org Episode 388: Shaan Puri (@ShaanVP) and Sam Parr (@TheSamParr) talk to Bryan Johnson (@bryan_johnson) about starting Braintree - which he sold for hundreds of millions - and is his current businesses as Founder/CEO of Kernel and his own personal project Blueprint, where he's working to reduce his biological age. ----- Links: * Braintree * Kernel * ...
Neuroscientist on Foot Fetishes, Drugs, and NoFap (Dr. Huberman)
November 21, 2022 00:00 - 2 hours - 122 MBAndrew Schulz's Flagrant with Akaash Singh ✓ Claim Podcast Notes Key Takeaways Many fetishes at their extreme reflect “a flip” in the body’s normal reaction to something, such as being attracted to a dead body instead of averse to it Read the full notes @ podcastnotes.org Whats good people, we had to get Dr. Huberman (neuroscientist and researcher at Stanford University) to explain Schulzy's fetish, the benefits of NoFap, and which drugs are useful therapy. INDULGE! 00:00 - Why Andrew S...
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Episode 97
November 09, 2022 00:00 - 3 hoursHuberman Lab Podcast Notes Food has to be broken down and systematically put into forms the body can use for energy Exercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne Norton Creating a new identity: people don’t just eat because they’re hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new commu...
#197: The Current State of Ketone Research w/ Dr. Dominic D'Agostino & Dr. Angela Poff
October 23, 2022 00:00 - 1 hour - 159 MBHVMN Podcast Podcast Notes Key Takeaways Explosion of ketones as a field of study: (1) ketones are a potent but accessible intervention (legal, accessed through diet or exogenous; (2) scientists are living the lifestyle of what they’re studying which helps credibility, influence, experience “Ketones can rapidly change brain energy metabolism and the neuropharmacology of your brain in a way that’s neuroprotective and anti-seizure.” – Dr. Dom D’ Agostino There should be a duty to disseminat...
Eating Ourselves to Death
September 23, 2022 00:00 - 1 hourHonestly with Bari Weiss ✓ Claim Podcast Notes Key Takeaways The healthcare system is an engine designed to make money when more people are sick and remain in the system We’ve gone far away from doctors actually restoring the health of the body as a whole and digging into its connectedness We are flat out neglecting the root cause of disease – we’re eating 25x more refined sugar than we were 100 years ago, among many detrimental changes to our diet “Right now, we are...
39 - Julia Child: WW2 Spy Who Created Shark Repellent Cakes
August 25, 2022 00:00 - 15 minutes - 14.4 MBThe Fantastic History Of Food Podcast Notes Intro Julia Child was an American cooking teacher, author, television personality, and apparently, a WW2 spy that invented shark repellent cake—follow along as Nick Charlie Key tells the strange but true story Host: Nick Charlie Key (@nickcharliekey) Read the full notes @ podcastnotes.org Even the most famous and lauded among us still have a few tasty secrets up their sleeves, and today we’re going to dive into this fascinating side of one of m...
Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving | Episode 81
July 21, 2022 00:00 - 2 hoursHuberman Lab Podcast Notes Key Takeaways The inherent goal of the taste system is to get nutrients to survive – attracted to the ones we need, aversion to the ones that may kill us Taste is predetermined: parts of the brain will experience the full behavioral stimulus, even if activated when only ingesting water “I don’t believe obesity is a disease of metabolism, I believe obesity is a disease of brain circuits.” – Dr. Charles Zuker Sugar molecules activate the “gut-brain axis” which dr...
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Episode 79
July 10, 2022 00:00 - 2 hoursHuberman Lab Podcast Notes Key Takeaways Learning to engage muscles actively without a load will improve “muscularity” or muscle tone at rest Train smarter: increase the intensity and reduce the time; workouts generally shouldn’t last more than an hour unless you are lifting heavy and rests are longer If your goal is general health & fitness, split time 60% strength training (M/W/F) + 40% cardio/conditioning (Tu/Th) Grip strength is tied to performance & recovery – if you have a decrease...
#212 - The neuroscience of obesity | Stephan Guyenet, Ph.D.
July 02, 2022 00:00 - 2 hours - 99.6 MBDrive with Dr. Peter Attia Podcast Notes Key Takeaways “More than half of U.S. adults will be classified as actually having obesity at some point in their life if the current context is maintained. You see the same thing with type 2 diabetes.” – Dr. Stephan Guyenet There is no demographic in the U.S. adults where we have not gotten much fatter over the last few decades – regardless of income, education, or geography – we’re getting fatter than we were Obesity is highly heritable (about 75...
#211 - AMA #36: Fruits & vegetables—everything you need to know
June 24, 2022 00:00 - 20 minutes - 14 MBDrive with Dr. Peter Attia Podcast Notes Key Takeaways “Don’t confuse the optimal diet for you in a state of health with the optimal diet for you in a state of sickness that’s trying to restore your health.” – Dr. Peter Attia Diet is highly individualized: the reality is we really can’t say that fruit and vegetables themselves are objectively and inherently healthy Metabolic syndrome is when you have three or more of the following: (1) truncal obesity; (2) high blood pressure; (3) high fa...
Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70
May 05, 2022 00:00 - 2 hoursHuberman Lab Podcast Notes Key Takeaways Intermittent challenges or stressors to your system are good – humans are evolved for challenges, but today’s lifestyle has taken away most of the common struggles we experienced before Three key nutrients for the brain and body: (1) sulforaphane; (2) omega-3; (3) vitamin D Food sources of sulforaphane: broccoli (barely cooked), broccoli sprouts, moringa powder “I personally think [omega-3 fish oil] is one of the most powerful anti-inflammatory th...
92. Is Poor Nutrition a Supply Problem or a Demand Problem?
April 05, 2022 00:00 - 33 minutes - 30.8 MBNo Stupid Questions Podcast Notes Key Takeaways Poor nutrition is a 90% demand problem and only a 10% supply problem Citing data fromFood Deserts and the Causes of Nutritional Inequality Just being more accessible didn’t change purchase behavior for food, it requires high levels of education to counter deeply embedded cultural and demographic nutrition habits Healthy food has an uphill narrative battle against unhealthy food More expensive, less ready to prepare, low-shelf life, less ca...
Tamar Haspel on First-Hand Food
March 02, 2022 00:00 - 1 hour - 29.8 MBEcontalk What did author and Washington Post columnist Tamar Haspel learn from her quest to eat at least one thing she'd grown, caught, or killed every day? For starters, that just-caught fish always tastes better (unless you've caught a false albacore). That all it takes to build a coop is the will and the right power tools, and that when it comes to homegrown produce, you've got none until you've got way too much. But most of all, she tells EconTalk's Russ Roberts in talking about her book...
31 - Using Onions To Heal Gunshot Wounds
February 22, 2022 00:00 - 15 minutes - 14.5 MBThe Fantastic History Of Food Podcast Notes Key Takeaways Check out The Fantastic History Of Food Podcast Episode Page Read the full notes @ podcastnotes.org Onions have been a part of human history since long before records began. It's played a vital part in our diets, but also in our mythology, representing eternal life to some cultures, as well as playing a part in the origin stories of the stars. Onions are one of natures most versatile products and in this episode we dive deep into t...
1695: How to Lose 100 Pounds
December 02, 2021 00:00 - 51 minutes - 119 MBMInd Pump Podcast Notes Check out the Mind Pump episode page. Losing 5 or 10 pounds is different from trying to lose 100 pounds – it’s helpful to hire a psychologist or have a confidant to really get to the root cause of weight gain You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline 9 out of 10 tips are about improving self-awareness and not tracking or counting anything Weight loss has to come from a place of self-love and sel...
Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43
October 27, 2021 00:00 - 2 hours - 123 MBHuberman Lab Podcast Notes Key Takeaways To improve mood and optimize sleep-wake cycle: view light in the morning and as much as possible during the day Three components to get in order: mealtimes, light exposure, and sleep Key is doing self-exploration to find ideal timing of meals, light exposure, and sleep that align with circadian rhythm – start by manipulating light exposure because that’s the most powerful driver of the other pieces Daylight saving has a negative impact on sleep & ...
Nutrients For Brain Health & Performance | Episode 42
October 22, 2021 00:00 - 1 hour - 92.9 MBHuberman Lab Podcast Notes Key Takeaways Top three things that support nerve health in the short and long term: EPA, phosphatidylserine, choline To condition healthy food preferences: take something good for you, pair it with something that will increase blood sugar (not spike, but elevate slightly) for 7-10 days to rewire the dopamine reward system Food impacts our brain and health but there’s also a learned response to how our brain functions in response to foods Some foods to enhance ...
Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41
October 14, 2021 00:00 - 2 hours - 134 MBHuberman Lab Podcast Notes Key Takeaways Sleep-related fasting is particularly important for repair functions in the gut, brain, liver – and can be optimized by not eating 2-3 hours before bed Tenants of ideal time-restricted feeding: (1) delay the first meal at least one hour after waking; (2) don’t eat within 2-3 hours of bedtime; (3) stick to a consistent schedule every day The best target feeding window is 8 hours; shorter windows between 4-6 hours tend to lead to overeating Consiste...
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Episode 36
September 09, 2021 00:00 - 2 hours - 125 MBHuberman Lab Podcast Notes Key Takeaways Food and eating are highly individualized – no one can tell you exactly when and what you should be eating in a single protocol because we just don’t have the biomarkers Since we can’t truly define healthy eating, it’s important to understand unhealthy eating and unhealthy relationships with food Anorexia, bulimia, and binge eating are all distortions in relationship to food where reward and habit are disrupted beyond control Anorexia overrides al...
#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training
May 27, 2021 00:00 - 2 hours - 111 MBDrive with Dr. Peter Attia Podcast Notes Introduction “Resistance training is the most powerful tool to change body composition and arguably overall health too.” – Layne Norton As you approach lower levels of body fat, spend more time in maintenance than deficit The benefits of fasting really depend on your goals: if you are looking to maintain your current muscle mass, incorporate fasting; if you are looking to maximize lifts, PR and build strength – reconsider Metabolism is not an on/o...
How to Control Your Metabolism by Thyroid & Growth Hormone | Episode 17
April 28, 2021 00:00 - 1 hour - 97.2 MBHuberman Lab Podcast Notes Key Takeaways Metabolic functions include repair of injury and brain tissue, clearance of damaged neurons, and energy for cells – not just BMI and weight-related concerns Thyroid and growth hormones have similar pathways and are both critical to metabolism and repair and growth of tissues Iodine, L-tyrosine, and selenium (found in Brazil nuts) are all important for proper thyroid hormone production and function Some “clean” diets can interfere with thyroid func...
How Hormones Control Hunger, Eating & Satiety | Episode 16
April 22, 2021 00:00 - 1 hour - 91.4 MBHuberman Lab Podcast Notes Key Takeaways Hormones are involved in both the desire to eat and satiety or reduction in appetite Emulsifiers in highly processed foods limit the gut’s ability to identify what is in the food and send satiety signal to shut down hunger Neurons in the gut that sense sugar trigger the release of dopamine and encourage you to eat more sugar The order you consume macronutrients influences blood glucose levels: carbs and fat early in meal give rise to blood glucose...