<div> <p>In this "Ask Me Anything" (AMA) episode, the first subscriber-only edition, Peter answers a wide range of questions from readers and podcast listeners. Bob Kaplan, Peter's head of research, asks the questions.</p> </div> <div> <p>As a reminder, AMAs are for subscribers only. If you want to subscribe, you can learn more about the benefits at <a href="https://peterattiamd.com/subscribe">https://peterattiamd.com/subscribe</a>. If you are a subscriber, you can watch or listen to this in full on the show notes portion of our website. If you are listening to this on a podcast player, you will hear a sneak peek of this AMA and then will have to finish listening or watching on the website.</p> </div> <div> <p>All questions are pulled from the AMA section on the website (<a href="https://peterattiamd.com/ask-me-anything/">https://peterattiamd.com/ask-me-anything/</a>). Any subscriber is welcome to submit questions.</p> </div> <div> <p> </p> </div> <div> <p>We discuss:</p> </div> <ul> <li>Blue light blockers and how they improve sleep [1:30];</li> <li>How to minimize jet lag and sleep disruption while traveling [6:45];</li> <li>How to treat symptoms of PMS, the female hormone cycle, testosterone in women, and estrogen in men [15:45];</li> <li>Autophagy: what it is, why it matters, and how can we enhance it [26:15];</li> <li>The two-minute drill (and a bonus Patriots and Tom Brady tangent) [41:15];</li> <li>Has Peter thought about having CME accredited content for people in the medical field? [44:15];</li> <li>How does one find good doctors that are somewhat up to date on the latest research, primary care, etc.? [45:45];</li> <li>What values would Peter be interested in monitoring continuously if the tech existed? [47:15];</li> <li>How to annoy Peter [49:15];</li> <li>If I'm interested in longevity, should I do a Ph.D. or M.D.? [50:00]; and</li> <li>More.</li> </ul> <p><span style="white-space: pre-wrap;">Learn more at <a href="http://www.peterattiamd.com/">www.PeterAttiaMD.com</a><br /> Connect with Peter on <a href="Facebook.com/PeterAttiaMD">Facebook</a> | <a href="Twitter.com/PeterAttiaMD">Twitter</a> | <a href="Instagram.com/PeterAttiaMD">Instagram</a>.<br /></span></p>
Actionable Insights
1. Block Blue Light for Sleep
Wear blue-blocking glasses once the sun goes down when looking at electronics, especially computers, to improve sleep quality. Alternatively, use phone settings to render the screen red or gray, or use software like f.lux on laptops to reduce blue light.
2. Increase Adenosine for Sleep
Ensure high adenosine levels before sleep by avoiding caffeine and being physically active throughout the day. High adenosine is crucial for promoting sleep.
3. Lower Cortisol Before Sleep
Aim to have low cortisol levels before going to bed, as a low cortisol level is a desired state for optimal sleep.
4. Boost Melatonin Naturally
Facilitate the natural rise of melatonin by ensuring the absence of light, specifically blue light, in the evening. Melatonin signals darkness to the brain, which helps remove the ‘brakes’ of staying awake.
5. Support The Drive Podcast
If you value the content, consider becoming a member and supporting the podcast through a monthly subscription. This provides access to exclusive show notes, transcripts, AMA episodes, and member-only discounts.
6. Receive Longevity Insights Weekly
Sign up for Peter’s weekly email to stay updated on longevity, science, performance, sleep, and interesting papers.
Reach out to Peter Atiyah on Twitter (@peteratiamd) to share your questions and comments, as it is generally the best way to interact with him.