In this episode 54 protocols
▶ 7:13 Keep Nerve-to-Muscle Connection Strong Behaviors “Namely, you want to move appropriately and often enough. So get enough zone two cardio, do your resistance training, keep nerve to muscle connection strong, avoid the sorts of things that would lead to falling and being immobile.” ▷ 7:13 Zone 2 Cardio Behaviors “Namely, you want to move appropriately and often enough. So get enough zone two cardio, do your resistance training, keep nerve to muscle connection strong, avoid the sorts of things that would lead to falling and being immobile.” ▷ 7:13 Resistance Training Behaviors “Namely, you want to move appropriately and often enough. So get enough zone two cardio, do your resistance training, keep nerve to muscle connection strong, avoid the sorts of things that would lead to falling and being immobile.” ▷ 7:13 Avoid Falls and Immobility Behaviors “Namely, you want to move appropriately and often enough. So get enough zone two cardio, do your resistance training, keep nerve to muscle connection strong, avoid the sorts of things that would lead to falling and being immobile.” ▷ 7:36 Know Your Genetics Behaviors “And know your genetics and make some good decisions on the basis of your genetics.” ▷ 9:37 Caloric Restriction Behaviors “A lot of the so-called anti-aging or longevity approaches that fall under this umbrella relate to things like caloric restriction or taking drugs such as rapamycin.” ▷ 10:57 Early Time-Restricted Feeding Behaviors “taking very high doses of polyphenols, limiting their caloric intake to just early part of the day. I think he eats dinner at 11 a.m. I don't know if it still qualifies as dinner at 11 a.m., but his final bite of calories is, I believe, at 11 a.m.” ▷ 10:57 Polyphenols Supplements “taking very high doses of polyphenols, limiting their caloric intake to just early part of the day.” ▷ 11:20 Platelet-Rich Plasma Tools “Doing everything from red light to PRP, platelet-rich plasma, excuse me, and essentially the kitchen sink approach to longevity and aging.” ▷ 11:20 Red Light Tools “Doing everything from red light to PRP, platelet-rich plasma, excuse me, and essentially the kitchen sink approach to longevity and aging.” ▷ 12:13 Nutrition Diet “But again, you can choose how much you eat and what you eat and when you eat.” ▷ 12:24 Move a Lot Behaviors “You can certainly choose to move very little. You can choose to move a lot and you can choose to decide on how you move.” ▷ 12:41 Maximum Aerobic Training Behaviors “You can move at a level where you consume incredible amounts of oxygen at your maximum aerobic level.” ▷ 18:16 Rapamycin Supplements “I take eight milligrams once a week for as long as I can tolerate it, but I usually have to take breaks.” ▷ 1:01:16 Red and Near-Infrared Light Exposure to the Aged Eye Behaviors “showing that exposing the aged eye, so 40 and older, to red light and near-infrared light for a couple minutes a few times a week can spare certain processes involved in vision, photoreceptors.” ▷ 1:05:29 NR Supplements “I take NMN, and in some cases I will take NR and NMN, and I observe, this is just N of one self-observational data, I observe a very clear positive effect, but I don't think it has anything to do with extending lifespan.” ▷ 1:05:29 NMN Supplements “I take NMN, and in some cases I will take NR and NMN, and I observe, this is just N of one self-observational data, I observe a very clear positive effect, but I don't think it has anything to do with extending lifespan.” ▷ 1:08:25 Intravenous NAD Supplements “I took NAD as an infusion. I've probably done it five or six times. And for the first 10 minutes of the infusion, you feel like somebody stepping on your chest with a boot.” ▷ 1:31:21 Exercise Instead of NAD Infusions Behaviors “What do you think would be the improvement in their lifespan if they spent that two hours exercising Significantly greater” ▷ 1:32:01 Eat a Meal After Exercise Diet “If you had an extra two hours a week to choose between paying $1,000 or $700 for an NADU infusion or lift weights for an hour, go for a half an hour walk and listen to your favorite podcast like the Huberman Lab and then eat a meal for half an hour.” ▷ 1:32:01 Half-Hour Walk Behaviors “If you had an extra two hours a week to choose between paying $1,000 or $700 for an NADU infusion or lift weights for an hour, go for a half an hour walk and listen to your favorite podcast like the Huberman Lab and then eat a meal for half an hour.” ▷ 2:12:26 EPA and DHA Supplements “I do take EPA and DHA.” ▷ 2:12:52 Theracurmin Supplements “I take Theracumin. And there's some reasonable evidence in MCI patients that Theracumin improves cognitive function.” ▷ 2:13:27 Vitamin D Supplements “I do take vitamin D because interestingly, despite the fact that I'm outside every day without supplemental vitamin D, my levels are surprisingly low. How much do you take? I take 5,000 IU.” ▷ 2:14:03 Methylfolate Supplements “Oh, I do take methylfolate and methyl B12. And again, the rationale there is I do think there's some evidence that elevated levels of homocysteine are bad in and of themselves.” ▷ 2:14:03 Methyl B12 Supplements “Oh, I do take methylfolate and methyl B12. And again, the rationale there is I do think there's some evidence that elevated levels of homocysteine are bad in and of themselves.” ▷ 2:16:19 Avoid Vitamin B6 Supplementation Supplements “there's probably some evidence that over supplementing vitamin B is problematic, especially B6. So I don't take-” ▷ 2:16:41 Magnesium L-Threonate Supplements “Oh, I take magnesium L3 and 8 and ashwagandha for sleep.” ▷ 2:16:41 Ashwagandha Supplements “Oh, I take magnesium L3 and 8 and ashwagandha for sleep.” ▷ 2:16:47 SlowMag Supplements “i take slow mag which is just a magnesium chloride slow releasing version of magnesium” ▷ 2:16:53 Magnesium Oxide Supplements “and i take methyl pardon me i take uh magnesium oxide so i take magnesium in three forms” ▷ 2:17:27 Creatine Monohydrate Supplements “I take creatine monohydrate, five grams a day.” ▷ 2:17:32 Pendulum Probiotic Supplements “Oh, and I take Pendulum, the probiotic. Got it.” ▷ 2:17:56 Akkermansia Supplements “So Ackermansia, which works through the GLP-1 butyrate pathway, is anaerobic. And Pendulum is the only company that can make it.” ▷ 2:18:36 Glucose Control Supplements “So anyway, so I take three of their products. I take something called glucose control. I take polyphenol and I take acromantia.” ▷ 2:20:29 Tongkat Ali Supplements “I also take Tonga Ali. So I take one capsule of that in the early part of the day. That has lowered my sex hormone binding globulin, freeing up a bit more testosterone.” ▷ 2:20:39 Green Tea Capsules Supplements “And I take a couple of green tea capsules in the morning.” ▷ 2:20:39 Yerba Mate Diet “I drink yerba mate. That's more of a stimulatory effect.” ▷ 2:21:34 Nicotine Gum Supplements “And then for a few months, I was playing around with, let's say, nicotine gums. I stopped doing that.” ▷ 2:21:58 Apigenin Supplements “Before sleep, I take magnesium threonate, really bullish on magnesium as well. Apigenin, 50 milligrams, which is essentially chamomile extract and theanine.” ▷ 2:21:58 L-Theanine Supplements “Before sleep, I take magnesium threonate, really bullish on magnesium as well. Apigenin, 50 milligrams, which is essentially chamomile extract and theanine.” ▷ 2:22:11 Inositol Supplements “And occasionally I'll take 900 milligrams inositol also, or instead, I kind of mix those up and around.” ▷ 2:22:17 Whey Protein Supplements “And then I use a quality whey protein as a protein replacement, that kind of thing.” ▷ 2:22:21 Shilajit Supplements “And I've played around with various things like Sheila G and, you know, sometimes get the sense that it's having an effect, but then I'll stop taking it for long periods of time.” ▷ 2:22:47 Caffeine Supplements “if ever someone were to design a supplement that would provide more energy all day long that wasn't caffeine, I'd probably look to that, but I ingest caffeine in the form of yerba mate and coffee.” ▷ 2:22:47 Coffee Diet “I ingest caffeine in the form of yerba mate and coffee.” ▷ 2:23:20 Weight Vest Walks and Hikes Behaviors “And then I do a lot of things as I know you do, mainly based on suggestions you've made about getting zone two cardio, rucking, weight vest walks and hikes, three times a week resistance training, three times a week cardiovascular training, one long, one medium, one short.” ▷ 2:23:20 Rucking Behaviors “And then I do a lot of things as I know you do, mainly based on suggestions you've made about getting zone two cardio, rucking, weight vest walks and hikes, three times a week resistance training, three times a week cardiovascular training, one long, one medium, one short.” ▷ 2:23:20 Weight Vest Tools “getting zone two cardio, rucking, weight vest walks and hikes” ▷ 2:23:35 Deliberate Cold Exposure Behaviors “And I try and hit the sauna and the cold once a week.” ▷ 2:23:35 Sauna Tools “And I try and hit the sauna and the cold once a week.” ▷ 2:24:42 Sunlight Behaviors “The things you choose to do and not do are going to have much greater effect on your health span and lifespan, that is the behavioral things, in particular sleep, exercise, nutrition, sunlight, et cetera, than any one supplement that you're going to take.” ▷ 2:24:42 Exercise Behaviors “The things you choose to do and not do are going to have much greater effect on your health span and lifespan, that is the behavioral things, in particular sleep, exercise, nutrition, sunlight, et cetera, than any one supplement that you're going to take.” ▷ 2:24:42 Sleep Behaviors “The things you choose to do and not do are going to have much greater effect on your health span and lifespan, that is the behavioral things, in particular sleep, exercise, nutrition, sunlight, et cetera, than any one supplement that you're going to take.”