Introduction

Hey nude nutrition crew, today we are taking a look at an episode by Andrew Huberman featuring Dr. Peter Attia, where they discuss the efficacy of various supplements for longevity and overall health. This episode delves into the scientific literature and clinical trials to evaluate the impact of these supplements on healthspan and lifespan.

• Guest and Main Theme: Dr. Peter Attia, a renowned physician in the field of longevity and performance, joins Andrew Huberman to discuss supplements like NAD, NR, NMN, and others in the context of aging and health.
• Key Takeaways: Listeners will learn about the current research on popular supplements, their potential benefits, and the broader strategies for improving healthspan and lifespan.

Categories of Longevity Approaches

Dr. Attia and Andrew Huberman frame their discussion around several categories of approaches to longevity.

• Essential Behaviors: These include eating, sleeping, and moving, which are fundamental to health and longevity. Attia emphasizes the importance of doing these things correctly to promote health.
• Exogenous Molecules Targeting Diseases: This category involves taking molecules like Metformin, PCSK9 inhibitors, or Statins to directly impact disease processes such as cardiovascular disease, cancer, and metabolic diseases.
• Geroprotective Molecules: These are exogenous molecules that target hallmarks of aging, such as inflammation, senescent cells, and nutrient sensing capacity. Examples include rapamycin and SGLT2 inhibitors.
• Combining Approaches: Attia discusses how to put all these approaches together and how aggressive one should be in implementing them.

NAD Pathway and Longevity

The discussion focuses heavily on the NAD pathway and its potential role in longevity.

• NAD's Role in Cells: NAD is essential for energy production and mitochondrial function in every cell, playing a crucial role in electron transport chains.
• Decline with Age: NAD levels decline with age, particularly in the skin, which experiences a 60% reduction in NAD over a lifetime.
• Supplementation: Attia discusses the various ways to increase NAD levels, including taking NR, NMN, or NAD directly. However, he notes that there is no strong evidence that raising NAD levels will correct aging-related problems.
• Ceran Activators: The episode touches on ceran activators like resveratrol, which has been hyped for its potential to extend lifespan but has shown little to no effect in robust studies.

Rapamycin and Its Effects

Rapamycin is highlighted as a promising geroprotective drug.

• Experimental Evidence: Rapamycin has shown uniform life extension across various model systems, including mice, worms, and yeast. It works by limiting mTOR activity, which slows down cellular growth and aging.
• Human Studies: While human studies are limited, rapamycin has been shown to improve immune function when taken intermittently, rather than continuously.
• Side Effects: Attia mentions that he takes 8 milligrams of rapamycin once a week but has to take breaks due to side effects like mouth sores.

Biological Aging Tests and Biomarkers

The discussion includes the challenges of measuring biological age.

• Noise in Measurements: Attia points out that many biological measurements are noisy and not standardized, making it difficult to rely on them for precise predictions.
• Epigenetic Sequencing: He notes that epigenetic sequencing, which is part of some biological age tests, is currently not accurately done by most companies.
• Chronologic vs. Biologic Age: Attia argues that biologic age tests are not tangibly meaningful and do not predict remaining years of life accurately.

Exercise, Energy, and Timing

The importance of exercise and its timing is discussed.

• Energy Levels: Attia and Huberman talk about how exercise timing can affect energy levels throughout the day. Early morning workouts seem to provide more energy compared to workouts later in the day.
• Circadian Rhythm: The change in body temperature across the day and its impact on energy levels is hypothesized as a factor influencing the effectiveness of exercise timing.
• Compounding Effects: Building physiologic reserve through consistent exercise and other health behaviors is crucial for maintaining vitality as one ages.

Supplement Regimens

Both Dr. Attia and Andrew Huberman share their supplement regimens.

• Dr. Attia's Supplements: Dr. Attia takes EPA and DHA, thiamine, vitamin D, methyl folate and methyl B12, magnesium in multiple forms, ashwagandha for sleep, and creatine monohydrate. He also uses an anerobic probiotic from Pendulum.
• Andrew Huberman's Supplements: Huberman takes AG1, fish oil, vitamin D3, methyl B12, Tongkat Ali, green tea capsules, NMN or NR powder, creatine monohydrate, and magnesium. He also uses element as an electrolyte and occasionally takes alpha GPC.

Key Takeaways

• Behavioral Priorities: Exercise, sleep, nutrition, and emotional health are far more critical for healthspan and lifespan than any supplement.
• Supplement Skepticism: There is limited scientific evidence supporting the efficacy of supplements like NR, NMN, and NAD for extending lifespan.
• Rapamycin and Geroprotection: Rapamycin shows promise as a geroprotective drug, but more human studies are needed to confirm its benefits.

Conclusion

The episode emphasizes the importance of foundational health behaviors over supplement use for longevity and healthspan. While certain supplements may have some benefits, they should not replace good sleep, exercise, nutrition, and emotional health.