Engage in regular physical exercise, as it is one of the most important actions to prevent insulin resistance, a fundamental problem in type 2 diabetes.
Ensure sufficient sleep, as sleep deprivation (e.g., 4 hours for a week) can profoundly reduce glucose disposal by about half and induce profound insulin resistance.
Maintain a healthy energy balance to prevent excess fat accumulation in muscles, liver, and pancreas, as this exacerbates insulin resistance.
Prioritize adequate hydration and electrolyte intake (sodium, magnesium, potassium) in correct ratios for optimal brain and body function; dissolve one packet of Element in 16-32 ounces of water upon waking and during physical exercise.
Males should aim to keep their estrogen levels as high as possible without negative symptoms, as estrogen is crucial for libido, brain function, tissue, and bone health, and unnecessary estrogen suppression should be avoided.
Consider monitoring resting fasted lactate levels, aiming for below 1 millimole (ideally 0.3-0.6 millimole), as elevated levels can indicate compromised mitochondrial function.
Focus on consuming mostly unprocessed or minimally processed foods to obtain nutrients, as this can allow for greater satiety and enjoyment of eating.
Be aware that your beliefs about a drug’s dose and expected effects can significantly influence how your brain and physiology respond to it, potentially altering brain activation.
Consider reframing the perception of drug side effects as evidence that the medication is working, which can lead to a more positive experience and greater reported relief from primary symptoms.
Adopt a mindset of intellectual humility, acknowledging the limits of current scientific knowledge and being open to new evidence that may change understanding.
Develop the skill of dissecting scientific papers to understand their nuances, limitations, and true conclusions, fostering a scientific and clinical mindset.
When reading a scientific paper, ask four key questions: 1) What is the general and specific question? 2) What was the approach/methods (and look up unfamiliar methods)? 3) What did they find (check figure headers)? 4) Are the conclusions truly substantiated by the findings?
When reading scientific papers, start with the title and abstract, then review the figures to grasp the main findings visually, and only then read the full text for details.
Be aware of the inherent biases and limitations of epidemiological studies (e.g., inability to control all confounders) and the strengths of randomized prospective experiments, understanding the ‘blind spots’ of each.
When interpreting studies, especially observational ones, consider that lifestyle choices and underlying health convictions can introduce confounders that are difficult to measure and may influence outcomes.
When evaluating research, consider the statistical power of the study to determine if a non-significant result truly means no effect, or if the study was simply underpowered to detect a difference.
Always check the supplemental information of scientific papers, as important details and data often reside there due to journal length constraints.
Engage in meditation, yoga nidra, or non-sleep deep rest (NSDR), even for short 10-minute sessions, to greatly restore levels of cognitive and physical energy.
Refer to the podcast show notes for access to the scientific papers and figures discussed to deepen understanding of the topics.
Recognize the critical need for more research dollars into better biomarkers of aging to accurately assess the effectiveness of longevity interventions.