Longevity

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Protein is a crucial nutrient that plays a vital role in maintaining and enhancing our overall health. Whether you’re an athlete looking to build muscle, aiming for weight management, or simply interested in optimizing your nutrition, protein can benefit you in some pretty amazing ways.

In today’s episode of my series I’m calling Health Bites, I discuss all things protein—its importance for your health and well-being, how to increase your protein intake, and even a delicious protein-rich smoothie recipe I use to start my day off right. 

This episode is brought to you by Cozy Earth and AG1.

Right now, you can save 40% when you upgrade to Cozy Earth sheets. Just head over to CozyEarth.com and use code DRHYMAN.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs with your first order.

In this episode, I discuss:

• What is protein and why do we need it? (3:32)
• The biggest risk factor for age-related decline (6:48)
• How protein affects our appetite and metabolism (7:13)
• Why the quality of your protein matters (11:28)
• Getting adequate protein as a vegan (14:18)
• How much protein do you need and how to get more in your diet (15:42)
• My chocolate raspberry smoothie bowl recipe (19:07)

Mentioned in this episode

Seatopia.fish

Me at 40 years old vs 60 years old

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Deepak Chopra is a world-renowned pioneer in integrative medicine and personal transformation and the founder of the Chopra Foundation and Chopra Global. Deepak is a clinical professor of family medicine and public health at the University of California, San Diego, and serves as a senior scientist with the Gallup Organization. He is the author of more than ninety books translated into forty-three languages, including numerous New York Times bestsellers. 

This episode is brought to you by Rupa Health, BiOptimizers, Levels, and Armra.

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In this episode, we discuss (audio version / Apple Subscriber version):

• The quantum field (6:13 / 4:30)
• What is the quantum body and how is it different from your physical body? (13:06 / 11:23)
• How our perception of time affects health and aging (15:52 / 14:09)
• The qualia field and where our experiences come from (20:17 / 18:34)
• The parasympathetic nervous system and the healing response activated by stimulating the vagus nerve (26:25 / 24:42)
• Why disease can become optional (33:08 / 31:25)
• Quantum metabolism and how information changes your metabolism (40:21 / 36:15)
• How to shift the aging process (46:04 / 43:58)
• How Deepak has overcome the fear of death (50:20 / 46:14)
• The four intentions Deepak starts his day with (54:53 / 50:48)

Get a copy of Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life.

Connect with Dr. Mark Hyman on Twitter, Instagram, Facebook, and YouTube

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On episode 619 of the 40+ Fitness Podcast, we meet Dr. Michael Greger and discuss his book How Not to Age: The Scientific Approach to Getting Healthier as You Get Older.

You can find the full show notes for this episode at 40 plusfitnesspodcast.com/619.

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Richard Miller is a professor of pathology and the Director of the Center for Aging Research at the University of Michigan, as well as a previous guest on The Drive. In this episode, Rich provides an update on the exciting work of the Interventions Testing Program (ITP), an initiative designed to assess potential life-extending interventions in mice. Rich covers the notable successes like rapamycin, 17⍺-estradiol, and acarbose as well as notable failures like nicotinamide riboside, metformin, and resveratrol, providing valuable lessons about the intricacies of the aging process. Rich delves deep into aging biomarkers and aging rate indicators, unraveling crucial insights into the science of geroprotective molecules. Additionally, Rich discusses some surprising successes of recent molecules tested by the ITP and concludes with an optimistic look at future frontiers, including bridging the gap from mice to humans.

We discuss:

• An overview of the Interventions Testing Program (ITP) [3:45];
• How the mice used by the ITP are superior for research relative to mouse models used in most research [11:15];
• Design of ITP studies, outcomes tested, and metrics of interest [19:00];
• The process and challenges of drug formulation for mice [30:00];
• Four drugs identified by the ITP that extends the lifespan of mice [36:30];
• The success of rapamycin and what it tells us about the biology of aging [43:15];
• Other measures of healthspan evaluated by the ITP in stage 2 studies [50:45];
• Distinguishing aging rate indicators from biomarkers of aging [57:30];
• Aging rate indicators identified through the examination of slow-aging mice [59:15];
• Why proteomics are essential to understand changes in the cell [1:12:15];
• Unraveling aging rate indicators: dose-effect, duration, and future frontiers [1:21:45];
• A closer look at aging rate indicators: bridging the gap from mice to humans [1:27:00];
• What do laboratory mice die from? [1:38:45];
• Distinguishing between a drug that improves an age-sensitive outcome and a drug that improves all aspects of aging [1:42:00];
• The ITP study of 17⍺-estradiol: mechanisms of life extension and surprising sex differences [1:43:30];
• Unsuccessful drugs studied by the ITP: resveratrol, metformin, and nicotinamide riboside [1:51:30];
• Over-the-counter successes in the ITP: meclizine and astaxanthin [2:01:00];
• A senolytic drug, fisetin, fails to extend lifespan [2:07:00];
• Can targeting senescent cells slow aging? [2:13:00];
• Optimism about future findings [2:16:30]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

Grace and Alvina talk about how to both live a long life, and feel like you're living a long life. See complete show notes at www.bookfriendsforever.com. Click here to become a Patreon member: https://www.patreon.com/Bookfriendsforever1. See info about Grace Lin's events for CHINESE MENU here: https://gracelin.com/news-events/

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In this episode of The Drive, Peter welcomes guests David Sabatini and Matt Kaeberlein, two world-leading experts on rapamycin and mTOR. David and Matt begin by telling the fascinating story of the discovery of rapamycin and its brief history as a pharmacological agent in humans. They then unravel the function of mTOR, a central regulator of numerous biological processes, and they discuss the pathways through which rapamycin exerts its potential benefits on lifespan. They touch upon initial studies that suggested rapamycin may have geroprotective effects and the ongoing research that continues to shed light on this unique molecule. Furthermore, they discuss the elusive details surrounding the frequency and dosing of rapamycin use in humans, and Peter emphasizes his reservations about indiscriminately prescribing rapamycin as a longevity drug for patients.

We discuss:

• David and Matt’s expertise in mTOR and rapamycin [3:00];
• The discovery of rapamycin and its first use in humans as an immunosuppressant [13:15];
• The emergence of rapamycin as a molecule with the potential to prolong lifespan [19:30];
• The groundbreaking rapamycin study on mouse lifespan extension and the open questions about the timing and frequency of dosing [26:00];
• Explaining mTOR and the biology behind rapamycin’s effects [35:30];
• Differences in how rapamycin inhibits mTOR complex 1 (MTORC1) versus mTOR complex 2 (MTORC2) [45:15];
• Reconciling the biochemical mechanism of rapamycin with its longevity benefit [49:15];
• Important discoveries about the interplay of amino acids (leucine in particular) and mTOR [54:15];
• Reconciling rapamycin-mediated mTOR inhibition with mTOR's significance in building and maintaining muscle [1:01:30];
• Unanswered questions around the tissue specificity of rapamycin [1:08:30];
• What we know about rapamycin’s ability to cross the blood-brain barrier and its potential impacts on brain health and neurodegeneration [1:13:45];
• Rapamycin may act as an immune modulator in addition to immunosuppressive effects [1:21:30];
• Might rapamycin induce changes in T cell methylation patterns, potentially reversing biological aging? [1:34:15];
• Rapamycin side effects and impacts on mental health: fascinating results of Matt’s survey on off-label rapamycin use [1:42:00];
• The impact of taking rapamycin in people who contracted COVID-19: more insights from Matt’s survey [1:51:15];
• What David would like to study with mTOR inhibitors [1:54:45];
• Joan Mannick’s studies of RTB101 and other ATP-competitive inhibitors of mTOR [2:00:30];
• The impact of mTOR inhibition on autophagy and inflammation and a discussion of biomarkers [2:10:00];
• The Dog Aging Project: what we’ve learned and what’s to come from testing rapamycin in companion dogs [2:17:30];
• Preliminary results of primate studies with rapamycin [2:24:45];
• Dosing of rapamycin [2:27:45];
• The effect of rapamycin on fertility [2:36:45];
• The outlook for future research of rapamycin and the development of rapalogs [2:39:00]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

This episode we're joined by the legendary actor and cultural icon, Kevin Bacon. Kevin shares his remarkable journey through the world of Hollywood, offering profound insights into building meaningful relationships in an industry known for its competitiveness. Drawing inspiration from the "Six Degrees of Kevin Bacon" concept, he reveals his strategies for creating genuine and lasting connections in a web of connections that link every actor to him in six steps or less.

In this episode you will learn,

• How Kevin Bacon approaches building meaningful relationships in a competitive industry where any actor can be connected to him in six degrees or less.
• Kevin Bacon's journey of building an extensive network in Hollywood, including his initial steps in connecting with others and his strategies for building meaningful connections.
• Specific practices and habits Kevin Bacon has adopted in his daily life to continuously expand his network and enhance his interpersonal skills, making him undeniably magnetic.
• How Kevin Bacon has used his ability to connect with people to give back and be of service to others, and the legacy he has created through these connections.
• Kevin Bacon's perspective on self-love and where he lands on a scale of 1-10, as well as a specific experience where he consciously employed charisma to establish a valuable connection.

Subscribe to his podcast – Six Degrees with Kevin Bacon

For more information go to www.lewishowes.com/1505

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Matt Damon – https://link.chtbl.com/1248-pod

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Terry Crews – https://link.chtbl.com/1258-pod

This week, I'm excited to welcome Martin Silva to the podcast. Martin is a transformation coach, award-winning fitness model, public speaker, and podcaster. His focus and commitment with a holistic approach to long-term health sets him apart from his peers.

Some questions asked during this episode:

• How are you currently eating and why + what have you tried and dismissed?
• Your thoughts on daily protein intake (amount/type/timing)
•  Do you consume supplements for health/longevity?

https://180nutrition.com.au/

(00:44)

This week I'm excited to welcome Martin Silva back to the podcast. Martin is a transformation coach, award-winning fitness model, public speaker, and podcaster. His focus and commitment with a holistic approach to long-term health sets him apart from his peers. In this episode, we talk about the latest nutritional trends, including daily protein intake, supplements, fasting, and meal timing. Over to Martin.

(01:12)

Hey guys, this is Stu from 180 Nutrition, and I am delighted to welcome Martin Silva back to the podcast. Martin, mate, how are you?

Martin

(01:19)

I'm really good, thanks, my man. How are you?

Stu

(01:22)

Yeah, very good. Very good. It's been too long, so really, really keen to tap into some of your wisdom today. But first up, for any of our listeners that may not be familiar with you or your work, haven't listened to any of... I think we've done two or three previous episodes, which have been packed full of the most amazing information on body transformation, health and wellness, all of that stuff. I'd love it if you could just tell us a little bit about yourself please.

Martin

(01:48)

Sure, yeah. Thanks again for having me on, Stu. Really, really appreciate it. [inaudible 00:01:51] just set off here then. I'm sure I've been on this podcast more than Stu, this is like my fifth time or something. Awesome. Yeah, a little bit more about myself. As some of the audience might know, I'm huge... Health and fitness is my life essentially, so I live, breathe, and eat a healthy lifestyle, and I've built a career out of that as well. And I've been within the fitness industry for 15, 16 years now. It sounds crazy, but I still feel like I'm in my early twenties, but I'm actually coming up to 36 now. And I was a qualified personal trainer from the age of 20, and always played sports from a young age, and I've always been just so passionate about fitness.

(02:28)

And now it's got to the point where I always say to people, something might start off as your passion, but then it becomes your purpose. Now it's literally, it's my purpose, and what I'm doing now, obviously with the transformation program and everything else... Because I was a personal trainer face-to-face for about 13 years, and then I built an online transformation program, actually just before COVID happened, about three years ago, and I'm having a much bigger impact this way as well. Because as we talked about before, and we'll talk about today, really helping people change their mindset, really upgrade the way they think, and just basically think at a better level, and change their relationship with food and alcohol, which we all know, the stuff outside of the gym... A lot of my clients love the gym part. You know what I mean? That's the fun part. But the stuff outside of the gym, some of them have had more struggles than others in terms of behavior change and everything else.

(03:19)

But a bit more about myself. I moved over to Oz just like Stu did quite a few years ago. I haven't been here as long as Stu, but I've been here for six years now. So moved over to Oz, came over here for a year from Wales in the UK, and fast-forward six years, I'm still here, permanent resident now, and living in Sydney, living the dream. And Stu's living even more of the dream up there in Byron Bay, you know what I mean? So we can't complain, mate.

For full transcript and interview:
 https://180nutrition.com.au/180-tv/martin-silva-interview2/

Upgrading your weekly routine with this simple activity has the power to increase your life expectancy. 

This episode is brought to you by Rupa Health, Mitopure, Sunlighten, and Thrive Market.

As we age, our body’s natural antioxidant defenses slow down, driving chronic inflammation and diminishing overall health. 

To combat inflammaging, scientists have been studying compounds that can reduce inflammation and oxidative stress in the body. One such compound is astaxanthin, a powerful, naturally occurring antioxidant with profound anti-inflammatory health benefits.

Today on The Doctor’s Farmacy, I’m excited to talk to David M. Watumull all about astaxanthin and how it helps to combat some of the key hallmarks of aging—inflammaging, mitochondrial dysfunction, and cell signaling.

David M. Watumull has more than twenty years of experience in product development, commercialization, and business management related to astaxanthin—a safe and powerful, naturally-occurring anti-inflammatory—for human health. He is the co-founder and CEO of AX3 Life, a consumer longevity company formed to help people be their best selves longer. AX3 Life targets inflammaging—a core hallmark of aging—at its source with AX3 bio-pure astaxanthin. He is also the COO of Cardax, a life sciences business focused on advancing pharmaceutical and nutraceutical applications of astaxanthin.

This episode is brought to you by Rupa Health, Mitopure, Sunlighten, and Thrive Market.

Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests from over 35 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Mitopure is the first and only clinically tested pure form of a natural gut metabolite called urolithin A that clears damaged mitochondria away from our cells and supports the growth of new healthy mitochondria. Get 10% off at timelinenutrition.com/drhyman and use code DRHYMAN10 at checkout.

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Thrive Market is offering 30% off your first order and a free gift worth up to $60 if you sign up now at thrivemarket.com/Hyman.

Here are more details from our interview (audio version / Apple Subscriber version):

• Steps to reduce and manage oxidative stress and inflammation (4:18 / 2:25) 
• How astaxanthin targets key hallmarks of aging (7:02 /  4:35) 
• Life span benefits of astaxanthin (13:34 / 11:32) 
• How astaxanthin benefits joint, muscle, and cardiovascular health and cognitive function (15:09 / 13:26) 
• Where astaxanthin is found in nature (22:38 /  18:47) 
• The FOXO3 gene (27:54 / 24:05) 
• Astaxanthin for longevity and healthy aging (37:23 / 34:45) 
• Synthetic vs natural astaxanthin (39:54 / 36:03) 

Learn more about the astaxanthin supplement AX3.

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In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life.

We discuss:

• The best interventions for longevity [2:15];
• The marginal decade and the centenarian decathlon [4:45];
• Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list [8:00];
• Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more [15:00];
• How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon? [24:15];
• Training within the four pillars: minimum effect dose, how to split your time, and other considerations [27:45];
• Advice for the older person and why it’s never too late to start [33:45];
• Bone mineral density and other female-specific concerns and considerations [36:15];
• Training advice for those with minimal access to a gym or equipment [39:30];
• Injuries: prevention and working through existing conditions [41:00];
• Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout [44:15];
• VO2 max training: modalities, Peter’s protocol, and how to monitor progress [54:45];
• The profound impact training can have on the overall quality of life [58:15]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

The Summit of Greatness is back! Buy your tickets today – summitofgreatness.com – 

Dr. Rhonda Patrick has a Ph.D. in biomedical science and has done extensive research on nutrition, aging, stress, and cancer. She trained as a postdoctoral fellow at Children’s Hospital Oakland Research Institute and has investigated the effects of micronutrient (vitamins and minerals) inadequacies on metabolism, inflammation, DNA damage, and aging and whether supplementation can reverse the damage. In addition, she also investigated the role of vitamin D in brain function, behavior, and other physiological functions.

Dr. Sten Ekberg, shares information that helps to take away the nutrition guess work. Dr. Ekberg is a former decathlon athlete who competed in the 1992 Summer Olympics for Sweden and was a Swedish decathlete National Record holder. Sten won the Swedish Championship in both decathlon and heptathlon. Ekberg currently resides in the United States where he works as a chiropractor and nutritionist at his office Wellness For Life in Cumming, Georgia. 

Dr. Mark Hyman is a practicing family physician and an internationally recognized advocate in the field of Functional Medicine and a fourteen-time New York Times best-selling author. He is the host of one of the leading health podcasts, The Doctor’s Farmacy. 

Thomas DeLauer is a Nutritionist and Expert in Diet, Cognitive Nutrition and Performance. He is motivated by a guiding ethos of integrated optimization: if you perform better, so does the world. Thomas reaches more than 15 million viewers monthly (on average) through his Youtube channel, where he translates experience and learning from his own health transformation utilizing intermittent fasting and other forms of nutrition into actionable steps for his dedicated community of 2.85 million subscribers.

In this episode you will learn,

• How our gut health directly helps our immune system function
• The four essential foods for longevity
• Why meat-eaters need to avoid confounding factors like smoking if they want to stay healthy
• How your chronological age doesn’t tell the full aging story
• Why to avoid processed food, especially carbohydrates

For more information go to www.lewishowes.com/1465

Dr. Rhonda Patrick’s Full Episode: https://lewishowes.com/podcast/a-scientific-guide-to-living-longer-feeling-happier-and-eating-healthier-with-dr-rhonda-patrick/

Dr. Sten Ekberg’s Full Episode: https://link.chtbl.com/1345-pod

Dr. Mark Hyman’s Full Episode: https://link.chtbl.com/1375-pod

Thomas DeLauer’s Full Episode: https://link.chtbl.com/1389-pod

Everyone from the Buddha to the Stoics have exhorted us to remember that we’re going to die. So what are we to make of Dr. Mark Hyman? He’s a physician and a student of Buddhism who is just out with a new book, called, “Young Forever.” In it, he argues that your biological age can be reversed even as you grow chronologically older. So we decided to have him on, learn about his approach, and gently grill him on some of the things that made us most skeptical. 

This is the second part of our new six-part series, Get Fit Sanely series, where we are trying to help you to make sense of the noise around getting fit–and to do so without losing your mind.

A little bit more about Dr. Hyman: He is a practicing family physician, the Founder and Senior Advisor for the Cleveland Clinic Center for Functional Medicine, and a  fifteen-time New York Times best-selling author. He also has his own podcast, called The Doctor’s Farmacy.

In this episode we talk about:

• Whether there’s a tension between Mark’s approach and Buddhism
• Whether it’s realistic for people alive today to think that we could make it to 150 or 200 years old
• Mark’s contention that he is in better shape at 63 than he was at 40
• His take on intuitive eating
• His top line recommendations on exercise
• The benefits of cuddling
• His response to critiques of functional medicine
• Whether his longevity routine is something regular people can do
• The research on cold plunges and saunas
• His advice on alcohol

Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-mark-hyman-609

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Most of us want to stay alive — and healthy — for as long as possible. But how to actually do that, given all the obstacles? What advice should we listen to? How do we find the time and motivation to follow it? And how do we do so without succumbing to what has been called the “subtle aggression of self improvement”?

Today, we are launching an ambitious three-week series to tackle these questions. We are bringing on top experts from science and Buddhism who will talk about how to eat better, exercise smarter, and extend your lifespan. Guest number one is Dr. Peter Attia. He has trained at Stanford University, Johns Hopkins, and the National Institutes of Health. He’s the host of a popular health and fitness podcast called The Drive and the author of a new book called Outlive: The Science and Art of Longevity.

In this episode we talk about:

• Why Peter kind of hates the word ‘longevity’
• The definitions of ‘lifespan’ and ‘healthspan’–and what we can do in five key areas to increase both
• The importance of exercise, including what types of exercise to do, how to measure your fitness, and how even a little bit of weekly exercise can go a very long way
• The roles our genes play in our lifespan and our healthspan
• The importance of nutrition, including Peter’s top tips, his personal evolution, and his take on intuitive eating
• How to get better sleep (and when to stop tracking it)
• How to think about pharmaceutical tools, incl. a discussion of how to make sense of the crowded and unregulated supplement market
• The importance of emotional health, including a raw story from Peter about how he came to understand the importance of mental health, and why he believes tending to your emotional health makes all of the other health levers easier to pull.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dr-peter-attia-608

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Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free! It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. 

In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on lessons from our past on how to live better and longer in our future with IFM practitioner, Dr. Elizabeth Board.

To learn more about the Institute of Functional Medicine, sign up for IFM’s newsletter: https://www.ifm.org/about/free-newsletter/.

Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:

- Ad-Free Doctor’s Farmacy Podcast episodes

- Exclusive monthly Functional Medicine Deep Dives

- Monthly Ask Mark Anything Episodes 

- Bonus audio content exclusive to Dr. Hyman+

Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you? Email my team at plus@drhyman.com with any questions you have.  

Please note, Dr. Hyman+ subscription for Apple Podcast does not include access to the Dr. Hyman+ site and only includes Dr. Hyman+ in audio content. 

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This episode is brought to you by Rupa Health, BiOptimizers, Levels, and AirDoctor.

Real, whole foods contain information in the form of vitamins, minerals, carbohydrates, fats, protein, phytonutrients, and fiber. That’s why food is our most powerful tool for getting our healthspan to match our lifespan. Today, I’m excited to talk to Dr. Michael Murray, one of the world’s leading authorities on natural medicine, about the power of food for optimal health and longevity and how to activate our body’s own innate healing system. 

Dr. Murray is a doctor of naturopathy, a field of alternative medicine that seeks to harness the power of nature to prevent illness and achieve the highest level of health possible. He is the Chief Science Advisor for iHerb, and the author of more than thirty books, including The Encyclopedia of Natural Medicine (Third Edition) and The Encyclopedia of Healing Foods, and his latest, The Longevity Matrix.

This episode is brought to you by Rupa Health, BiOptimizers, Levels, and AirDoctor.

Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests from over 35 labs. Check out a free, live demo with a Q&A or create an account at RupaHealth.com.

BiOptimizers is offering my listeners 10% off Sleep Breakthrough. Get a free bottle of Magnesium Breakthrough if you buy two or more. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10.

Right now, Levels is offering an additional two free months of their annual membership. Learn more at levels.link/HYMAN.

Right now, if you go to drhyman.com/filter, you can get the AirDoctor filter for $329.

Here are more details from our interview (audio version / Apple Subscriber version):

• Gratitude and relationships as drivers of longevity and quality of life (5:20 / 3:00) 
• What to eat for longevity (9:42 / 7:44) 
• Is it harmful for us to eat plants? (14:34 / 12:46) 
• How to live a better, longer, healthy life—starting today (21:13 / 18:37) 
• Protein, aging, and muscle maintenance (24:13 / 20:08)  
• Do we need supplements? (28:19 / 25:02) 
• Foundational supplements for longevity (30:51 / 27:03) 
• Up-and-coming longevity-promoting compounds (51:23 / 46:57) 

Mentioned in this episode

Induction of human NQO1 gene expression by quercetin

RegenerLife by Natural Factors

Learn more about Dr. Murray’s Personal Supplementation Plan here. Get a copy of The Longevity Matrix.

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In this “Ask Me Anything” (AMA) episode, Peter delves deep into the data surrounding different forms of cold therapy, including cold water immersion, cryotherapy, and cold showers, aiming to unveil the potential benefits and drawbacks associated with cold therapy. He dissects the studies examining the effects of cold therapy on delayed onset muscle soreness (DOMS), activation of brown adipose tissue, and its potential impact on mood and as a therapeutic approach for depression. Furthermore, Peter discusses the potential negative impact cold therapy may have on muscular hypertrophy and offers his perspective on the extent to which the data support the notion of cold therapy providing longevity benefits. Finally, he also discusses the existing consensus, or lack thereof, regarding the optimal structure of an effective cold therapy protocol.

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We discuss:

• Overview of discussion on cold therapy (and a Formula 1 tangent) [1:45];
• The most common cold exposure therapies [5:45];
• Potential benefits of cold water immersion: a look at the data [9:30];
• Comparing the effects of cold water immersion with whole-body cryotherapy [18:30];
• The potential impact of cold exposure on mood and as a treatment for depression [20:45];
• How do cold showers compare to cold water immersion? [28:15];
• Cold exposure and the activation of brown adipose tissue (BAT) [34:15];
• Things that clearly impact brain health: smoking, alcohol, sleep, head injuries, blood pressure, and more [34:15];
• Exercising in cold temperatures: impact on exercise performance [38:30];
• Potential downsides of cold therapy and its impact on hypertrophy, strength, and recovery [44:45];
• Are the blunting effects of cold on hypertrophy due to the effects on inflammation? [50:45];
• Does cold exposure offer any potential geroprotective benefits? [53:15];
• Cold therapy protocols for delayed onset muscle soreness (DOMS) [56:30];
• Summarizing the data and takeaways from Peter [1:01:00]; and
• More.

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