<p><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=charles_brenner_podcast&utm_medium=podcast&utm_source=podcast_description"> Get access to <strong>more than 200 episodes</strong> of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member</a></p> <p dir="ltr">Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. <strong>Dr. Charles Brenner</strong> explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery.</p> <p><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(05:36)</strong> Why disease states disrupt NAD levels</li> <li><strong>(10:20)</strong> How coronavirus infection impacts NAD levels</li> <li><strong>(13:34)</strong> Can diet and supplements artificially inflate NAD levels?</li> <li><strong>(15:27)</strong> Why blood NAD might not show the full picture</li> <li><strong>(16:59)</strong> How obesity and insulin resistance drain NAD resources</li> <li><strong>(19:40)</strong> Does poor sleep disrupt NAD levels?</li> <li><strong>(20:32)</strong> The anti-inflammatory effects of nicotinamide riboside (NR)</li> <li><strong>(25:17)</strong> Can a single lifestyle change restore NAD?</li> <li><strong>(28:01)</strong> Cognitive benefits of NAD precursors</li> <li><strong>(31:37)</strong> Should you measure your NAD levels?</li> <li><strong>(34:37)</strong> Does exercise boost NAD—and if so, which type?</li> <li><strong>(36:39)</strong> Can NAD precursors speed exercise recovery?</li> <li><strong>(39:14)</strong> Is acute sleep loss enough to lower NAD?</li> <li><strong>(40:46)</strong> Does NR supplementation during pregnancy benefit offspring?</li> <li><strong>(45:21)</strong> Safety of nicotinamide riboside during pregnancy</li> <li><strong>(47:27)</strong> Could NR supplementation support fertility?</li> <li><strong>(48:37)</strong> Shift work and jet lag—can NAD precursors help?</li> <li><strong>(51:19)</strong> Morning or night—when should you take NR?</li> <li><strong>(54:20)</strong> NAD supplements vs. precursors—what actually boosts NAD?</li> <li><strong>(58:07)</strong> NAD IV drips—real benefits or just hype?</li> <li><strong>(59:15)</strong> Oral vs. IV nicotinamide riboside—what's more effective?</li> <li><strong>(1:00:44)</strong> Do oral NAD supplements genuinely raise NAD levels?</li> <li><strong>(1:02:37)</strong> NMN vs. NR—does being 'one step closer' really matter?</li> <li><strong>(1:05:44)</strong> Does the gut microbiome influence NAD production?</li> <li><strong>(1:08:22)</strong> Could NR supplementation enhance immune function?</li> <li><strong>(1:11:41)</strong> Can NR supplementation improve peripheral artery disease?</li> <li><strong>(1:16:05)</strong> Can NR realistically reduce liver fat?</li> <li><strong>(1:21:12)</strong> Does NR supplementation give athletes a recovery edge?</li> <li><strong>(1:22:57)</strong> What's a safe dosage for nicotinamide riboside?</li> <li><strong>(1:25:00)</strong> Resveratrol and pterostilbene—beneficial pairing or pointless stack?</li> <li><strong>(1:26:35)</strong> NAD precursor supplements—why sourcing matters</li> <li><strong>(1:28:48)</strong> Do NAD precursors increase cancer risk?</li> <li><strong>(1:34:34)</strong> Is NR worth supplementing for healthy individuals?</li> <li><strong>(1:38:56)</strong> From enzyme nerd to NAD pioneer (Brenner's origin story)</li> <li><strong>(1:43:26)</strong> Simplifying NAD's role in energy and repair</li> <li><strong>(1:50:13)</strong> Why DNA repair depends heavily on NAD</li> <li><strong>(1:52:03)</strong> The PARP/NAD-consumption mechanism</li> <li><strong>(1:54:42)</strong> NAD's role in gene regulation</li> <li><strong>(1:57:02)</strong> Why NAD shortages hit the brain hardest</li> </ul> <p><a href="https://www.foundmyfitness.com/episodes/charles-brenner?utm_campaign=charles_brenner_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p> <p><a href="https://www.youtube.com/watch?v=ELcVYRJJdK4">Watch this episode on YouTube</a></p>
Actionable Insights
1. Avoid Universal Fasting Advice
Do not assume that everyone needs to practice fasting or time-restricted feeding, as this advice may be problematic for individuals with disordered eating patterns or those who are already lean.
2. Address Inflammatory Lifestyle Factors
It is necessary to address underlying lifestyle factors that contribute to inflammation, as inflammation profoundly taxes the NAD system across various tissues.
3. Increase Physical Activity
For individuals who are sedentary or spend too many hours in front of a screen, increasing physical activity is likely to be a beneficial step for overall health and NAD support.
4. Exercise to Boost NAD Enzymes
Engage in regular exercise, as it increases the gene expression of NAD biosynthetic enzymes, thereby boosting transcription pathways associated with youth and supporting the NAD system.
5. Address Obesity for NAD Support
If obesity is a driver of chronic inflammation, prioritize weight loss as a high-impact lifestyle change to support the NAD system.
6. Boost NAD, Reduce Inflammation
Consider supplementing with nicotinamide riboside (NR) at doses between 500 to 1,000 milligrams a day to effectively boost NAD levels and leverage its robust clinical evidence for anti-inflammatory benefits.
7. Prioritize Reputable NR Sources
When choosing nicotinamide riboside (NR) supplements, prioritize reputable sources that provide the same clinically tested material, as many products may not contain the advertised ingredients or may have unknown contaminants.
8. Choose Third-Party Tested Supplements
Always choose third-party tested supplement brands, such as those with NSF certification, to ensure they contain the active ingredient as labeled and are free from harmful contaminants, a common issue in the nutraceutical industry.
9. Morning NR for Circadian Alignment
Take nicotinamide riboside (NR) in the morning to align with circadian biology, as this timing is considered important for practical guidance on supplementation.
10. Align NR with Shift Work “Morning”
For shift workers, take nicotinamide riboside (NR) at the beginning of your work cycle (e.g., 10 PM if starting at 11 PM) as this aligns with your “morning” and is considered the most logical timing.
11. Mitigate Jet Lag with Light & Sleep
When traveling internationally, adjust your calendar to the destination’s time, try to sleep when locals are sleeping, and get bright sunlight at 6 or 7 a.m. local time to help reset your circadian rhythm.
12. NR with Morning Light for Jet Lag
Consider taking nicotinamide riboside (NR) in the morning along with bright sunlight to help reset your circadian rhythm when experiencing jet lag or time zone disruption.
13. Consider NR for Workout Recovery
Consider supplementing with nicotinamide riboside (NR) for enhanced workout recovery, especially for those engaged in intense physical activity or collision sports, as it synergizes well with exercise.
14. Consider NR for Immune Support
Consider supplementing with nicotinamide riboside (NR) to potentially reduce the frequency of getting sick, especially if you are often in crowded environments where infections like the flu or COVID are prevalent.
15. Consider NR for Fertility
Women trying to conceive may consider supplementing with 500 milligrams to a gram of nicotinamide riboside (NR) daily, as animal studies show strong results for fertility and developmental outcomes, and some fertility doctors recommend it.
16. NR for Improved Maternal Lactation
New mothers may consider supplementing with nicotinamide riboside (NR) to potentially improve maternal lactation and produce more milk, which can lead to better weight management and developmental outcomes in offspring.
17. Prioritize Oral NR Over IV NAD
Opt for oral nicotinamide riboside (NR) supplementation over intravenous NAD therapies, as oral NR has much more extensive clinical data supporting its safety and efficacy, while NAD itself cannot easily enter cells.
18. Choose NR Over NMN Supplementation
When considering NAD precursors, prefer nicotinamide riboside (NR) over nicotinamide mononucleotide (NMN), as NMN must break down into NR to enter cells due to its phosphate group.
19. Choose Safety-Tested NR
Select nicotinamide riboside (NR) as your NAD booster due to it being the most safety-tested option on the market, offering a reliable choice for supplementation.
20. Limit NR Dose to 3 Grams
For most people, a substantive dose of nicotinamide riboside (NR) is 500 to 1,000 milligrams, and while it has been safety tested up to 3 grams per day in certain populations, it is not recommended to exceed this upper limit.
21. Avoid Resveratrol & Terastilbene
Avoid supplementing with resveratrol and terastilbene, as there is no evidence basis for their efficacy as SIRT1 activators, and terastilbene may increase LDL cholesterol.
22. Avoid Resveratrol with NR
Do not combine nicotinamide riboside (NR) with resveratrol, as resveratrol was shown to block some of the beneficial effects of NR supplementation in clinical trials.
23. Consult Doctor for Cancer & NR
If you have cancer or are undergoing chemotherapy, consult your doctor before taking NAD precursors like nicotinamide riboside (NR), as it could potentially be contraindicated in specific situations.