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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 New York, NY — Whalespan

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

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in New York, NY

Andrew Huberman47m · 2022-12-14

Claims Made

76

Claims Supported

65

Support Rate

86%

Support rate

65 of 76 claims supported

65 supported11 partial / not

Claims from this content

60

✓Well SupportedOptimizing sleep quality can be achieved through temperature regulation, including a cool room, temperature changes during sleep, and warming prior to waking.✓Well SupportedNon-Sleep-Deep-Rest (NSDR) is a practice that teaches deliberate relaxation into sleep-states and can partially offset sleep deprivation.✓Well SupportedLight exposure is the most effective method for shifting one's circadian clock, but significant shifts may require combining light with other factors.✓Well SupportedTwo to four servings per day of low-sugar fermented foods can reduce inflammatory markers and improve the gut microbiome.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.

✓

Hypnosis is a brain state that combines deep focus with deep relaxation and can accelerate neuroplasticity.

◐Partially SupportedAndrew Huberman eats according to his desired alertness levels, consuming water and caffeine early in the day and eating his first meal around 11:00 AM or noon.

✓Well SupportedMindsets can be accessed through consciousness, allowing individuals to examine and potentially reprogram their stress mindsets.

✓Well SupportedNon-Sleep Deep Rest (NSDR) practices can be done in the afternoon and do not take long.

✓Well SupportedNasal breathing during sleep can offset sleep apnea and snoring due to increased resistance and reduced tendency to snore.

✓Well SupportedLight exposure is the most powerful tool for shifting circadian rhythm.

✓Well SupportedAndrew Huberman considers hypnosis an optimal NSDR protocol for daily use, particularly post-lunch and post-walk.

✓Well SupportedBreathing techniques that increase oxygen intake can increase alertness and deploy norepinephrine, leading to greater arousal.

✓Well SupportedEating highly processed foods is a significant way to deplete the gut microbiome.

◐Partially SupportedCold exposure, such as cold showers, can temporarily increase body temperature due to thermogenesis, which can aid in wakefulness.

◐Partially SupportedCyclic hyperventilation involving 25 breaths greatly increases autonomic arousal and can deploy adrenaline.

◐Partially SupportedAs people age, the amount of slow-wave sleep and REM sleep changes, and individuals may adapt to shorter sleep durations.

◐Partially SupportedStudies on Latter-day Saints show no apparent neurotoxicity from up to 100+ doses of MDMA.

◐Partially SupportedBehavioral tools should be prioritized over nutrition, supplementation, and prescription drugs for health and longevity.

◐Partially SupportedLooking up tends to promote alertness, while looking down can have a suppressive or sedative effect.

◐Partially SupportedMDMA may have therapeutic applications in younger populations under strict clinical oversight, despite potential toxicity if used without such guidance.

◐Partially SupportedIndividuals whose eyes roll forward when closed are more prone to hypnosis.

◐Partially SupportedEating according to the local schedule can help adjust to a new time zone and avoid gastrointestinal issues.

◐Partially SupportedBox breathing with equal inhale, exhale, and pause ratios maintains a relatively even heart rate.

✓Well SupportedCold exposure can alter gut bacteria to promote fat burning, improve glucose metabolism, and reduce body weight.

◐Partially SupportedSufficient deep sleep, quality nutrition, social interactions, purposeful work, exercise, and pet relationships increase well-being and system buoyancy.

◐Partially SupportedThe carbon dioxide tolerance test exhale discard rate can serve as a thermometer for stress management and physiological functioning.

◐Partially SupportedNon-sexual grooming touch stimulates oxytocin release.

◐Partially SupportedSeeing faces and making direct eye contact during the day is important for mental health.

◐Partially SupportedEngaging in physical activity at regular times of day is an effective way to entrain the circadian clock.

◐Partially SupportedSleep apnea is associated with significant health problems.

◐Partially SupportedStress that impedes sleep for three or more nights or shifts dreams towards anxiety indicates long-term stress that requires serious attention.

◐Partially SupportedBehavioral tools can be effective for managing depression and anxiety.

◐Partially SupportedSleep quality is a diagnostic marker for depression and anxiety.

◐Partially SupportedShort-term stress, lasting one to three days, can be beneficial if followed by adequate rest.

◐Partially SupportedUnaddressed long-term stress can degrade the immune system.

◐Partially SupportedGetting sick after a period of high activity may be due to the immune system shutting down after prolonged activation.

◐Partially SupportedIt is very unlikely that a true night owl can become a morning person without experiencing negative emotional states.

◐Partially SupportedBrain-machine interfaces are likely to be useful and popular for therapeutics in conditions like Parkinson's, movement disorders, epilepsy, and locked-in syndrome.

◐Partially SupportedMouth taping during sleep or keeping the mouth closed during cardiovascular exercise can help dilate nasal passages and sinuses.

◐Partially SupportedA one-minute or three-minute decompress session at the end of training helps shift from high-intensity to lower-intensity thinking.

◐Partially SupportedThe nervous system has a finite amount of 'real estate,' and over-developing certain functions through implants could be detrimental.

◐Partially SupportedInterventions that improve sleep, microbiome health, or social interactions provide general modulating effects that improve overall health.

◐Partially SupportedA consistently shortening carbon dioxide discard rate and sleep difficulties indicate a need to re-establish nervous system buoyancy.

◐Partially SupportedIt is not advisable to exercise if already sick, and to limit intensity of interactions if feeling unwell.

◐Partially SupportedFeeling in control of physiological processes is linked to meaning, happiness, and delight.

◐Partially SupportedWell-being requires the ability to deliberately move between states of high focus and periods of rest.

◐Partially SupportedEye contact with dogs can lead to oxytocin release.

◐Partially SupportedThe interpretation of past stressful events can influence their future impact on an individual.

◐Partially SupportedThe immune system is mobilized by the alertness aspect of the autonomic nervous system.

◐Partially SupportedStress does not deplete the immune system unless it is prolonged.

◐Partially SupportedThe carbon dioxide discard rate, alongside metrics like resting heart rate and heart rate variability, can provide a window into stress management.

✕Not SupportedTo effectively shift circadian rhythm, avoid late-night caffeine consumption, cold showers, and exercise.

◐Partially SupportedPrebiotics and probiotics are likely only necessary for individuals experiencing dysbiosis.

◐Partially SupportedStacking multiple circadian rhythm entrainment tools, such as light, temperature, exercise, and caffeine, can effectively shift sleep and wake times.

◐Partially SupportedImproving the gut microbiome may enhance neurotransmitter systems, and limiting sugar intake can be beneficial for ADHD.

✕Not SupportedOpen bodies of water present a risk for cold water immersion.

◐Partially SupportedSelf-directed hypnosis can be a valuable tool for managing stress and vision-related laboratory work.

◐Partially SupportedMouth breathing increases illness proneness because the nose filters germs better than the mouth.

◐Partially SupportedFiber intake is correlated with positive health outcomes, but may not be as effective as fermented foods for developing a robust microbiome.

◐Partially SupportedLow-alcohol, low-sugar fermented foods can reduce inflammatory markers.