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Weekly · Sunday Morning

Five longevity claims.
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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR — Whalespan

Content›Video›LIVE EVENT Q&A: Dr. Andrew H…

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR

Andrew Huberman52m · 2022-08-31

Claims Made

88

Claims Supported

79

Support Rate

90%

Support rate

79 of 88 claims supported

79 supported9 partial / not

Claims from this content

66

✓Well SupportedDeliberate cold exposure can increase the release of catecholamines such as dopamine, epinephrine, and norepinephrine, leading to improved mood for many hours afterward.✓Well SupportedBody temperature must drop by 1-3 degrees Fahrenheit to fall and stay deeply asleep, and must increase by 1-3 degrees Fahrenheit to wake up refreshed.✓Well SupportedA sauna protocol of 20 minutes followed by 30 minutes of cooling, repeated for three consecutive days, can lead to a 16-fold increase in growth hormone release.✓Well SupportedCold water immersion can train interoception to manage adrenaline effects.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓

Long-wavelength light can pass through the entire body, scattering internally to improve the health of all organs by supporting mitochondria.

✓Well SupportedViewing red light at approximately 18 inches in the morning can counteract age-related declines in mitochondrial function and vision in individuals over 40.

✓Well SupportedSauna temperatures between 80-100°C (175-200°F) are likely sufficient, and using a sauna hat can help mitigate risks at higher temperatures.

✓Well SupportedLow-sugar fermented foods can improve gut microbiome health, reduce inflammation, and benefit brain and body health.

✕Not SupportedExcessive intake of certain probiotics, such as Lactobacillus, can lead to negative effects like brain fog and general malaise.

✓Well SupportedDaily ice cold showers and progressively colder water immersion served as a healthier coping mechanism than drug use for an individual addicted to alcohol and cocaine.

✓Well SupportedConcussions from car accidents and construction injuries are more common causes of TBI and concussion than those from football.

✓Well SupportedIntermittent reinforcement is the most powerful dopamine reward schedule for maintaining behavior.

✓Well SupportedAim for at least 10 minutes of viewing objects further than 10 feet away for every 30 minutes of close-up viewing to mitigate myopia.

✓Well SupportedOmega-3 fatty acid supplementation (1-3g EPA/day) may allow individuals to take lower doses of SSRIs while maintaining mood.

✓Well SupportedConsuming 1.5 to 3 grams of EPA per day is beneficial for short- and long-term cognitive function.

✓Well SupportedThe retina has the highest concentration of mitochondria, and red light stimulation may improve mitochondrial ATP production and sensitivity.

✓Well SupportedWarm baths or hot showers can provide some sleep benefits and are worth testing for individuals who cannot access saunas.

✓Well SupportedTwo hours of daily outdoor time without sunglasses significantly reduces the probability of developing myopia.

✓Well SupportedThe evolution of singing may have preceded articulated speech and language.

◐Partially SupportedDeliberate cold exposure can be titrated by adjusting water temperature, duration, movement, or breathing techniques.

◐Partially SupportedConsistency in sunlight viewing sets the timing for physiological processes like eating and alertness.

◐Partially SupportedInfusing proteins from young blood and cerebrospinal fluid into older individuals can lead to a younger physiological state.

◐Partially SupportedAddiction is defined as a progressive narrowing of things that bring pleasure, while a good life is a progressive expansion of pleasurable pursuits.

◐Partially SupportedWhen using red light therapy, maintain a distance of 12-18 inches and allow natural blinking.

◐Partially SupportedDr. Rhonda Patrick advocates for higher doses of EPAs for TBI and cognitive function.

✓Well SupportedLow levels of hyperbaric oxygen therapy administered shortly after traumatic brain injury may help salvage neurons.

✓Well SupportedLow solar angle sunlight activates retinal cells to signal morning.

◐Partially SupportedStaring into small visual apertures like phone or laptop screens for extended periods can cause the eyeball to lengthen, leading to myopia.

◐Partially SupportedDopamine promotes a forward state of mass, small visual aperture, and an obsessive-like nature.

◐Partially SupportedColor vision likely evolved to synchronize internal state with the external world, using yellow-blue contrast to extract time of day information.

◐Partially SupportedA very low dose of a dopamine receptor blocker like Haloperidol can temporarily reduce obsession in agitated individuals who cannot sleep.

◐Partially SupportedProgressive increases in exercise intensity or duration can lead to damage if not managed.

◐Partially SupportedWim Hof breathing generates adrenaline release and raises body temperature.

◐Partially SupportedIf a day is missed, spending twice as long outside the next day can compensate for missed daily sunlight exposure.

◐Partially SupportedCyclic hyperventilation is a five-minute daily protocol involving deep inhales and exhales with periodic breath holds, leading to heightened autonomic arousal and adrenaline release.

◐Partially SupportedRed light therapy for vision improvement only appears to work in individuals over 40 and must be performed within the first three hours of waking.

◐Partially SupportedUnderstanding dopamine dynamics is crucial for managing motivation and well-being.

◐Partially SupportedA balanced approach to health behaviors, rather than a requirement to do something every day, is encouraged.

◐Partially SupportedArtificial lights have not yet replicated the specific yellow-blue contrast and orange tones of low solar angle sunlight optimal for circadian clock neurons.

◐Partially SupportedMovement and changes in body temperature are powerful stimuli for anchoring the brain and body in time.

◐Partially SupportedFecal transplants can result in the recipient taking on the physical characteristics of the donor.

◐Partially SupportedHyperbaric chambers appear to improve the quality and duration of sleep, which indirectly allows the brain to repair itself.

◐Partially SupportedDeliberate cyclic hyperventilation followed by an E. coli injection resulted in significantly fewer symptoms compared to meditation before injection.

◐Partially SupportedImagining supportive loved ones can help access positive emotional states before challenging activities.

◐Partially SupportedTo anchor circadian rhythms, one should utilize light, temperature, exercise, food timing, and social activity.

◐Partially SupportedHyperbaric chambers may improve brain function by hyperoxygenating the brain for brief periods.

◐Partially SupportedPhototherapy can change mitochondria.

◐Partially SupportedAdrenaline can suppress innate immune responses, which is beneficial in the short term for enduring stress.

◐Partially SupportedThere are limits to how cold one can make an ice bath and how long one can stay in it before becoming like Wim Hof.

◐Partially SupportedThe dopamine crescendo in relationships typically relaxes after approximately four months.

◐Partially SupportedLooking at distant objects can cause the eyeball to change shape and the lens to focus images appropriately on the retina, potentially reversing or reducing myopia.

◐Partially SupportedInteroception can be maladaptive when anxious, leading to a loss of cognitive control.

◐Partially SupportedThe gut microbiome is important for brain health because the gut produces neurotransmitter precursors.

◐Partially SupportedWhen a consistent sleep schedule is not possible, combining cues like light, temperature, exercise, food, and social engagement into a one to two-hour window at a specific time of day for at least two to three days can help align internal clocks.

◐Partially SupportedThe ideal approach for most people is to intersperse behaviors and tools throughout the day and week, rather than doing high-intensity activities daily.

◐Partially SupportedWhen tapering off a high-stress period, engaging in adrenaline-spiking behaviors is recommended over immediate relaxation techniques.

?Limited ResearchThe efficacy of red light therapy for ovarian function or testosterone increase is unclear.

◐Partially SupportedFoundational health practices such as quality sleep, nutrition, social interaction, and stress avoidance are important for overall health and modulate brain function, setting a foundation for what is possible, especially for individuals with TBI.

◐Partially SupportedApproaching activities with less initial excitement can lead to greater consistency.

◐Partially SupportedStopping the pursuit of dopamine is the best approach to counter excessive dopamine seeking.

◐Partially SupportedPost-event 'blues' can occur due to neurochemical and hormonal adjustments, similar to postpartum depression.

◐Partially SupportedWhen transitioning to a 'vampire shift', combining sunlight exposure, coffee, social engagement, and meals at the new desired time for a few days can help the system adapt.

◐Partially SupportedEngaging in focused practice three times a week can be sufficient for learning skills and engaging neuroplasticity.

◐Partially SupportedHigh-intensity activities are more powerful when performed less frequently, with diminishing returns on daily or frequent practice.

◐Partially SupportedIndividuals seeking hyperbaric chamber therapy should work with a skilled physician or practitioner.

◐Partially SupportedIntense physical activities like a single long run or hike per week can cause soreness and reduce the desire for further activity for several days.