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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 Los Angeles, CA — Whalespan

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

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA

Andrew Huberman1h 4m · 2022-11-09

Claims Made

113

Claims Supported

101

Support Rate

89%

Support rate

101 of 113 claims supported

101 supported12 partial / not

Claims from this content

74

✓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 SupportedAn Eight Sleep mattress cover can improve sleep by increasing speed of falling asleep, reducing nighttime awakenings, and enhancing feelings of refreshment upon waking.✓Well SupportedDopamine levels rise during ice cold water immersion and remain elevated for hours afterward.✓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 Supported

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A. Volkovreader

4h

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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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Gut microbiota can influence brain function by producing neurochemicals like GABA, dopamine, and serotonin.

✓Well SupportedDiscomfort experienced in uncomfortably hot environments is partly due to the release of dynorphins and activation of the sympathetic nervous system.

✓Well SupportedThe ideal environment for deliberate cold exposure should be uncomfortably cold but safe enough to remain in without risking health.

✓Well SupportedPlacing cold packs on the face, palms, and soles results in double the cooling rate compared to the axilla, groin, or neck.

✓Well SupportedChildren with ADHD can exhibit intense focus on enjoyable activities, indicating an altered attention activation threshold.

✓Well SupportedFocusing visual attention on a narrow point close to the body aligns attention with immediate physiological experience.

✓Well SupportedConsuming low-sugar fermented foods daily has been associated with improved digestion, general gut well-being, increased energy levels, and enhanced immune function.

✓Well SupportedCold exposure can be beneficial for individuals struggling with addiction, seeking alternative dopamine sources, or experiencing emotional dysregulation.

✓Well SupportedCooling hands, feet, or face can significantly increase work output, with one study showing 600 pull-ups in cooled individuals.

✓Well SupportedA 13-minute meditation practice involves focusing on breathing and a point behind the forehead, with repeated refocusing when the mind drifts.

✓Well SupportedA 30-second to 3-minute period of visual focus at the start of mental or physical work can ramp up neural activity for focus and concentration.

✓Well SupportedThe primary benefit of cold exposure is the feeling of well-being after exiting the cold.

✓Well SupportedSpace-time bridging can help regulate people under stress or with focus issues who tend to get locked into specific space-time domains or skip between them.

✓Well SupportedEMDR is an approved behavioral treatment for trauma, most effective for single-event traumas.

◐Partially SupportedLetting go and riding autonomic arousal during psilocybin sessions is powerful for trauma and depression treatment.

✕Not SupportedPsilocybin is not suitable for individuals with a history of psychosis.

◐Partially SupportedVisual attention directs cognitive focus, influencing concentration.

✓Well SupportedExercise improves the body's ability to self-regulate by enhancing the use of the sympathetic and parasympathetic nervous system.

◐Partially SupportedThe brain lacks sensory neurons in the area behind the forehead (the 'third eye center'), making it a location for focusing attention without sensation.

◐Partially SupportedThe autonomic nervous system's 'hinge' concept describes how arousal can lead to a consistently mellow state.

◐Partially SupportedThe 'delight system,' driven by dopamine and serotonin, provides a sustainable fuel for motivation.

◐Partially SupportedWhen exiting cold water, one should aim to leave after accomplishing the intended duration or goal, not when panicking, unless there is a danger.

◐Partially SupportedClinical trials show encouraging results for macrodose psilocybin with therapeutic support in major depression, eating disorders, and alcohol use disorder.

◐Partially SupportedPrioritize behavioral tools, then nutrition and sleep, then supplementation, and finally prescription drugs for improving focus and concentration.

◐Partially SupportedVisual focus training exercises can benefit individuals with ADHD and improve cognitive focus.

◐Partially SupportedA unifying feature of successful psilocybin sessions is reaching a point of autonomic overwhelm and being encouraged to 'let go'.

◐Partially SupportedReal-time stress modulation and raising one's stress threshold can be achieved through various tools.

◐Partially SupportedSensing measurable fluctuations in energy is needed to understand one's direction.

◐Partially SupportedPrescription stimulants like Ritalin, Adderall, Modafinil, Armodafinil, and Vyvanse can be useful tools for focus, especially for individuals with ADHD.

◐Partially SupportedThe brain is highly plastic at age 15, making it an optimal period for developing self-awareness regarding stress and enjoyment.

◐Partially SupportedMania is characterized by hyper-elevated dopamine levels, while depression is characterized by the opposite extreme.

◐Partially SupportedWorking hard out of anger, determination, or grit is effective but depletable, requiring significant rest.

◐Partially SupportedFocusing exercises and meditation can be useful for non-medication-based treatments for ADHD or for individuals struggling with focus.

◐Partially SupportedIndividuals must take personal responsibility for their health, as external support is unlikely.

◐Partially SupportedThe gut microbiome modulates many health-related processes.

◐Partially SupportedThe gut microbiome modulates stress control and mood.

◐Partially SupportedLearning to identify and tap into activities that feel 'cool' or 'good' provides a positive somatic experience.

◐Partially SupportedCatharsis, such as scream therapy, may be healthy, provided it does not involve self-harm or harm to others.

◐Partially SupportedEMDR pairs a calm state with the recount of a traumatic event to achieve behavioral desensitization.

◐Partially SupportedHaving a calm dog can be a calming influence and help regulate the nervous system.

◐Partially SupportedImproving gut microbiome health can improve mood and alleviate symptoms for individuals on the depression spectrum.

◐Partially SupportedExperiencing the full stress response and then allowing it to relax may be beneficial.

◐Partially SupportedConsistent adherence to 10-minute daily meditation is challenging for many people.

◐Partially SupportedAdequate sleep is crucial for a 15-year-old to physically feel their best.

◐Partially SupportedPhysiological stress regulation mechanisms observed in horses, such as double inhale and long exhale, may transcend species.

◐Partially SupportedAction sequences triggering dopamine release can create an upward spiral and carry over to other aspects of life.

◐Partially SupportedA therapeutic guide is valuable during psychedelic sessions to steer individuals towards more meaningful transformative work.

◐Partially SupportedAlcohol consumption at certain amounts ranks high on the list of harmful compounds.

◐Partially SupportedL-tyrosine is a precursor to dopamine and can raise dopamine levels, but should be considered carefully due to potential side effects.

◐Partially SupportedShifting from a defensive posture to a stable one is energetically costly.

◐Partially SupportedIndividuals with ADHD have a higher threshold to access the dopamine system.

◐Partially SupportedCombination therapies including pharmacologic manipulations to boost neuroplasticity and EMDR are likely future trauma treatments.

◐Partially SupportedAwareness of personal stressors, relaxers, and delights indicates internal state.

◐Partially SupportedBilateral eye movements reduce the activity of the amygdala.

◐Partially SupportedDopamine focuses the brain and nervous system.

◐Partially SupportedSunlight, sleep, a healthy gut microbiome, exercise, good nutrition, and social connection contribute to general health.

◐Partially SupportedPsilocybin is at the bottom of the list of compounds in terms of harm, while heroin, cocaine, alcohol, and methamphetamine are at the top.

◐Partially SupportedTo be disciplined, one needs tools to modulate stress and ensure adequate sleep, creating the right context for discipline.

◐Partially SupportedApproaching tasks with the intention to 'fall in love' with them by finding positive aspects can be a powerful tool for motivation.

◐Partially SupportedIndividual differences in autonomic arousal regulation exist within species and are observable from birth.

✕Not SupportedThe data supporting micro-dosing psilocybin is not robust.

◐Partially SupportedSustaining effort is best achieved by finding positive feelings associated with the activity.

◐Partially SupportedPsilocybin is ranked at the bottom of perceived lifetime individual and societal risk among compounds, excluding caffeine.

◐Partially SupportedDopamine drives the wish, desire, and persistence to continue.

◐Partially SupportedHaving a method to calm oneself provides access to greater internal resources and is crucial for maintaining cognitive function under stress.

◐Partially SupportedSide-to-side eye movements or taking a walk can shut down the fear and stress system.

◐Partially SupportedStates of fear, stress, or anxiety diminish creativity, rule-setting ability, and available options by altering the interaction between the prefrontal cortex and the insula.

◐Partially SupportedHigh stress levels can cause brain areas monitoring internal states to override the prefrontal cortex, hindering creative decision-making.

◐Partially SupportedBreaking down intimidating demands into smaller steps can build confidence.

◐Partially SupportedIndividuals can reframe failures as wins to tap into the dopamine system.