<div> In this "Ask Me Anything" (AMA) episode, Peter answers a wide range of questions from subscribers. Bob Kaplan, Peter's head of research, asks the questions. If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA.<br /> <br /></div> <div> If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/" id="LPlnk415654" name="LPlnk415654" rel="noopener noreferrer" target="_blank">private RSS feed</a>. You can also watch (or listen) to this full episode on our website at the AMA #7 <a href="http://peterattiamd.com/ama07" id="LPlnk680317" name="LPlnk680317" rel="noopener noreferrer" target="_blank">show notes page</a>.<br /> <br /></div> <div> Questions continue to be pulled from the <a href="https://peterattiamd.com/ask-me-anything/" id="LPlnk389604" name="LPlnk389604" rel="noopener noreferrer" target="_blank">AMA section</a> on the website, and any subscriber is welcome to submit questions for future AMAs.</div> <p> </p> <p> <span style="font-family: georgia, serif, serif, EmojiFont; font-size: 16px;">We discuss:</span></p> <ul> <li>What can I do to prevent/reduce interruptions in sleep due to needing to get up to urinate at night? [3:00];</li> <li>Peter's note card system for organizing his to-do lists [7:15];</li> <li>How do I get smarter at reading/understanding the studies (or the media's interpretation of them) that get the headlines on health and/or disease? [11:15];</li> <li>How can I obtain a continuous glucose monitor (CGM) as a non-diabetic individual? [11:55];</li> <li>What is the most effective way to bring blood pressure down? [15:00];</li> <li>Does Peter use any nootropics? [28:10];</li> <li>Peter's thoughts pertaining to concussions and head trauma [33:00];</li> <li>Does Peter structure his exercise plan for lifespan or healthspan? [36:45];</li> <li>How did Peter rebuild his lower back strength after his devastating injury during med school? [38:15];</li> <li>Peter's approach to deadlifting with a bad lower back [43:25];</li> <li>Did Peter cave and buy a dog? [51:50]; 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. Limit Bedtime Liquids
To prevent frequent nighttime urination, avoid drinking liquids, especially alcohol, in the proximity of bedtime, as alcohol acts as a diuretic by inhibiting ADH.
2. Avoid Alcohol for Hangovers
To avoid a hangover, do not drink alcohol the night before.
3. Investigate Prostate Size (Men)
If common measures fail to prevent nighttime urination, men should investigate prostate size and perform a post-void residual test with a doctor to ensure the bladder is fully emptying.
4. Consider Vasopressin for Urination
As a ‘hack’ to prevent nighttime urination, one can take 0.2 milligrams of DDAVP or vasopressin before bed, but this requires a doctor’s prescription due to the risk of hyponatremia.
5. Access Subscriber Podcast Feed
Subscribers should download the members-only podcast feed to access full AMA episodes, ad-free Drive episodes, and other exclusive content by visiting peteratiamd.com/members or /subscribe.
6. Daily Task Note Card
Use a white or green 3x5 note card as a ‘daily list’ for tasks to complete today, carrying over unfinished but relevant items to the next day’s card.
7. Weekly Task Note Card
Use a pink 3x5 note card for a ‘weekly list’ of tasks that must be completed by Sunday, redoing the card each week.
8. Track Note Card Progress
Track task progress on note cards using a system of boxes: an empty box for undone tasks, a single hash for in-progress tasks, and a fully hashed box for completed tasks.
9. Patient-Specific Note Card
Use an orange 3x5 note card for patient-specific tasks, not reusing the back of the card.
10. Long-Term Personal Note Card
Use a white 3x5 note card for long-term, random personal tasks that don’t need to clutter the weekly list, moving items to the weekly list as they become relevant.
11. Maintain “Dumb Things” List
Maintain a dedicated note card to list ‘stupid things’ or ‘dumb things’ you like to do, adding new items as you think of them.
12. Subscribe to Attia’s Newsletter
To stay updated on longevity, science, performance, and sleep, sign up for Peter Attia’s weekly email newsletter which highlights interesting papers and updates.
Engage with Peter Attia on Twitter (@peteratiamd) to share questions and comments, as it’s indicated as the best way to reach him.