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AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
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AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory

Welcome to the Huberman Lab podcast

In this section, Andrew Huberman introduces the Huberman Lab podcast and its purpose.

Introduction to the Huberman Lab podcast

  • The podcast discusses science and science-based tools for everyday life.
  • Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine.
  • The premium subscriber channel was started to support the standard Huberman Lab podcast and fund research on mental health, physical health, and performance.

Resveratrol and its impact on lifespan

In this section, Andrew Huberman discusses resveratrol and its potential effects on lifespan.

Thoughts on resveratrol for extending lifespan

  • Resveratrol received attention for its potential to extend lifespan but most of that thinking has been debunked.
  • There is little direct evidence that resveratrol can increase lifespan in humans.
  • While resveratrol may have some health benefits, it does not seem to increase lifespan.
  • Grape seed extract, which contains resveratrol, has positive effects on vascular function and blood flow. Andrew takes 400 to 800 milligrams of grape seed extract daily for these benefits.

Personal supplementation choices

  • Andrew takes grape seed extract as part of his standard supplementation stack for its effects on vascular function.
  • He does not take grape seed extract specifically for its potential impact on resveratrol-related pathways or extending his own lifespan.
  • Grape seed extract is not one of his top recommended supplements but he finds it reasonably safe and low cost.

Discussion about other longevity supplements

In this section, Andrew Huberman mentions other longevity supplements often discussed online.

Other longevity supplements and drugs

  • Andrew plans to do a podcast episode listing out all the supplements he takes, their rationale, and effects.
  • He will discuss which supplements are specific to him and what he recommends to others.
  • The discussion about other longevity supplements and drugs will be covered in more detail in future episodes.

Timestamps may not be available for every bullet point as per the given transcript.

New Section

This section discusses the role of NAD in cellular energetics and its potential impact on lifespan.

NAD and Cellular Energetics

  • NAD is produced in cells and is related to cellular energetics, specifically mitochondrial function.
  • NR and NMN are considered precursors to NAD.

Increasing NAD Levels

  • Increasing NAD levels in cells has been suggested as a way to potentially extend lifespan.
  • Three common methods of increasing NAD levels include supplementation with NR or NMN, or infusion of NAD itself.
  • NR supplements have been shown to increase NAD levels, while the effectiveness of NMN supplementation is still debated.
  • Personal experience suggests that taking NR and NMN can provide sustained mental and physical energy throughout the day. However, increasing lifespan through NAD supplementation remains uncertain.

Personal Experience with NR and NMN

  • The speaker takes 500mg of NR supplement daily and 1-2 grams of sublingual NMN powder each day to increase their energy levels.
  • Taking NR and NMN together provides sustained mental and physical energy throughout the day for the speaker.
  • The speaker does not take NR and NMN with the goal of increasing their lifespan but rather to maintain high energy levels as they age.

Availability of NR and NMN Supplements

  • The speaker has no financial relationship with any company manufacturing NR or selling NMN at present.
  • While there are FDA regulations regarding the commercial sale of NMN as a supplement due to its listing as an experimental drug, it can still be found on the open market.

New Section

This section focuses on the speaker's personal experience with taking NR and NMN supplements, their dosage, and the impact on energy levels.

Personal Experience with NR and NMN Dosage

  • Taking NR and NMN at the mentioned dosages provides sustained mental and physical energy throughout the day for the speaker.
  • The speaker takes NR and NMN in the morning, typically 30 minutes to two hours before their first meal.
  • When not taking NR and/or NMN, there is a noticeable decrement in energy compared to when they are taking these supplements.

Speaker's Energy Levels

  • The speaker aims to maintain high levels of mental and physical energy as they age without experiencing excessive restlessness or sleep disturbances.
  • Taking NR and NMN in the morning increases their energy levels throughout the day.

Disclaimer

  • The speaker emphasizes that their experience with NR and NMN is subjective and not based on peer-reviewed studies. They do not take these supplements with the intention of increasing lifespan but rather for personal well-being.

Increasing NAD Levels: Infusions and Supplements

In this section, the speaker discusses the methods of increasing NAD (Nicotinamide Adenine Dinucleotide) levels, specifically through NAD infusions and supplements.

NAD Infusions

  • Companies offer NAD infusions where NAD is directly infused into the vein.
  • The speaker has personally undergone two NAD infusions, which can be uncomfortable and may require anti-nausea medication.
  • Dosages of 500 to 1,000 milligrams of NAD are administered through infusion.
  • After completing the infusion, the speaker experienced improved sleep, vigor, and recovery from illnesses.
  • There are no clinical trials exploring NAD infusion for vitality purposes.
  • Safety should be discussed with a physician before considering NAD infusions.

Experience with NAD Infusion

  • The discomfort during an infusion can be mitigated by adjusting the rate of infusion to make it more tolerable.
  • Initially, there may be feelings of nausea, chest pressure, leg discomfort, and overall malaise. However, these symptoms typically subside after about 10 minutes.
  • Some individuals have reported challenges with sleep when receiving late-day NAD infusions. However, this is anecdotal evidence without direct scientific support.

Effectiveness and Debates

  • It is generally assumed that NAD infusions are more effective at increasing cellular levels of NAD compared to NR (Nicotinamide Riboside) or NMN (Nicotinamide Mononucleotide).
  • The direct comparison between different methods has not been made in clinical trials.
  • Experts like Dr. Charles Brenner, Dr. David Sinclair, and Matt Kaeberlein actively debate various aspects related to increasing NAD levels.
  • The debate includes whether increasing NAD levels in cells actually increases lifespan and the advantages of NR over NMN.
  • The speaker emphasizes that their personal interest in NAD pathways is for vitality and energy effects, not specifically for increasing lifespan.

Frequency and Audience Experiences

  • Due to the expense, inconvenience, and discomfort associated with NAD infusions, the speaker does not plan to undergo them frequently. However, occasional infusions may be considered during periods of feeling run down or post-illness fatigue.
  • The speaker invites the audience to share their experiences with NR supplementation, NMN supplementation, or NAD infusions.
  • While there are products claiming oral NAD supplementation benefits, no studies have directly linked oral NAD intake to cellular NAD levels.

Supplements as Complementary Measures

  • Supplements should be seen as supplements rather than foundational elements for mental health, physical health, and performance.
  • Proper light exposure, movement, nutrition, stress modulation, and social relationships should be prioritized before considering supplementation.
  • Supplementation can potentially enhance mental health, physical health, and performance within safety and economic frameworks but should not replace foundational lifestyle factors.

Metformin and Berberine

In this section, the speaker discusses metformin and berberine as commonly discussed substances in the context of longevity.

Metformin

  • The speaker explicitly states that they do not take metformin.

Berberine

  • The speaker also does not take berberine due to experiencing severe headaches when using it.
  • Berberine is known to lower blood glucose levels but may cause headaches in some individuals.

Conclusion

In this section, the speaker concludes by emphasizing that more research is needed on various longevity-related substances and their effects on lifespan and cellular NAD levels. The speaker also reiterates the importance of lifestyle factors as the foundation for mental health, physical health, and performance.

Timestamps are approximate and may vary slightly depending on the video version.

New Section

In this section, the speaker discusses the role of mTOR and its pathways in cellular growth and lifespan. They mention drugs like metformin and berberine that can reduce mTOR levels and potentially increase lifespan. However, the speaker personally does not take these drugs due to discomfort and lack of sufficient evidence for their effectiveness.

mTOR Pathway and Lifespan

  • The mTOR pathway is abundant in cells during development, cell growth (including tumor cells), and cellular growth at any stage of life.
  • Drugs like metformin and compounds like berberine are believed to reduce mTOR levels or impact the mTOR pathway, potentially increasing lifespan. However, there is limited direct evidence for this in humans.
  • Fasting is also thought to reduce mTOR levels, but its effect on lifespan has not been directly proven yet.

Personal Choices: Metformin and Rapamycin

  • The speaker does not take berberine due to physical discomfort it causes.
  • They do not take metformin because there is insufficient data to support its use for increasing lifespan according to expert colleagues' reviews of peer-reviewed data.
  • Similarly, rapamycin is actively being investigated for its potential to extend lifespan by researchers such as Dr. Matt Kaeberlein, but the speaker does not currently see enough justification based on available data to take rapamycin for increasing lifespan.

New Section

In this section, the speaker continues discussing rapamycin's potential role in extending lifespan but explains why they personally do not take it at present.

Rapamycin and Lifespan

  • Rapamycin, also known as mammalian Target of Rapamycin (mTOR), is a drug used primarily for cancer treatment but is being explored for its potential to extend lifespan.
  • Researchers like Dr. Matt Kaeberlein have been studying rapamycin's effects on lifespan in various species, including dogs.
  • Some clinicians, including Dr. Peter Attia, are excited about the potential of rapamycin to extend lifespan. However, the speaker does not currently take rapamycin due to insufficient data justifying its use for increasing lifespan and potential side effects.

New Section

In this section, the speaker emphasizes the importance of foundational factors for a quality and long life, such as sufficient sleep and exercise.

Foundation of a Quality Life

  • Quality sleep is fundamental for a quality and long life. Lack of sufficient sleep can indirectly reduce lifespan through increased accidents and decreased happiness and energy levels during the day.
  • No supplement or drug comes close to the known health improvements related to longevity that come from getting quality sleep and sufficient exercise.
  • Exercise plays a crucial role in improving health metrics related to longevity. It should include both cardiovascular exercise (180-220 minutes per week) and resistance training (minimum six sets per body part per week).

New Section

In this final section, the speaker concludes their personal choices regarding certain supplements while acknowledging that these choices may change based on future data.

Personal Choices: Supplements

  • The speaker lists grape seed extract, NR (nicotinamide riboside), NMN (nicotinamide mononucleotide), and occasional NAD (nicotinamide adenine dinucleotide) infusions as supplements they are willing to take.
  • They currently choose not to take metformin and rapamycin due to discomfort, lack of sufficient evidence, and potential side effects. However, they acknowledge that their choices may change based on future data and experiences.

Emphasis on Fundamentals

  • The speaker reiterates the importance of quality sleep, exercise, nutrition, and social connections as the foundation for a quality and long life.
  • They emphasize that no supplement or drug can replace the known benefits of these foundational factors in improving health metrics related to longevity.

New Section

In this section, the speaker emphasizes the importance of focusing on foundational aspects such as sleep, sunlight, nutrition, movement, stress control, and relationships before considering any supplements or drugs for longevity or vitality.

Getting the Basics Right

  • Before taking any supplement or drug for longevity or vitality, it is crucial to prioritize foundational aspects such as sleep, sunlight exposure, nutrition, movement, stress control, and relationships.
  • Morning sunlight exposure is particularly important for setting the circadian rhythm which plays a significant role in overall well-being.
  • It is essential to consult a board-certified physician before adding or removing any supplements or prescription drugs from your regimen.

New Section

This section introduces the Huberman Lab podcast premium channel and its purpose of raising support for research on human beings. The speaker also highlights that funds raised through the premium channel will be matched by the Tiny Foundation to further support mental health, physical health, and performance research.

Introduction to Huberman Lab Premium Channel

  • The Huberman Lab podcast premium channel aims to raise support for research on human beings related to mental health, physical health, and performance.
  • Research protocols developed through this funding will be distributed through various channels including the Huberman Lab podcast.
  • The Tiny Foundation generously offers a dollar-for-dollar match on all funds raised through the premium channel to amplify support for science-related tools and research.
  • To access exclusive content and support research efforts in mental health, physical health, and performance with a cost of $10 per month or $100 upfront for a year subscription.

New Section

This section provides additional details about the Huberman Lab premium channel, including the benefits of signing up and the availability of premium content such as transcripts of Ask Me Anything (AMA) sessions and protocols not found elsewhere.

Benefits of Huberman Lab Premium Channel

  • Subscribers to the premium channel gain access to all AMAs, where they can ask questions and receive answers.
  • Premium content includes transcripts of AMAs and various episodes of the Huberman Lab podcast that are not available elsewhere.
  • By signing up for the premium channel, subscribers support research in mental health, physical health, and performance.

Conclusion

The speaker emphasizes the importance of focusing on foundational aspects before considering supplements or drugs for longevity or vitality. They introduce the Huberman Lab podcast premium channel as a means to support research on human beings related to mental health, physical health, and performance. Subscribers gain access to exclusive content while contributing to scientific advancements in these areas.

Video description

Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're an existing Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. If you're not a member, you can join Huberman Lab Premium at https://www.hubermanlab.com/premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps 00:00:00 Introduction 00:01:46 Resveratrol and Longevity Supplements 00:26:49 Huberman Lab Premium In the full AMA episode, we discuss: - What Is Working Memory and How to Improve It Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter #HubermanLab #Science #AMA Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.