#384 Most Evidence Based Longevity Supplements and Most Overhyped Longevity Supplements - Q&A
Nov 9, 2023
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Discussion about overhyped longevity supplements, including resveratrol and NMN. The health benefits of healthy foods and evidence-based longevity supplements such as creatine and omega-3. Exploring the effectiveness of glenac for longevity and the dangers of plastic and non-stick cookware. Benefits of combining cardio and weightlifting for optimal health.
Resveratrol, NMN, nicotine riboside, and spermidine are overhyped longevity supplements with no evidence for lifespan extension.
Creatine, glycine, NAC, magnesium, and omega-3 supplements have evidence-based longevity benefits.
Afternoon (3-5 p.m.) is the optimal time for strength training due to circadian rhythms.
Avoid using plastic containers and utensils for hot/warm food, opt for glass, stainless steel, or ceramic alternatives.
Consume energy drinks with moderation, limit caffeine intake (200-400 mg/day), and consider alternatives like glass or stainless steel containers.
Deep dives
Overhyped Longevity Supplements
Resveratrol, NMN, nicotine riboside, and spermidine are considered overhyped longevity supplements. There is currently no evidence to support claims that these supplements extend lifespan or slow down aging. Contrary evidence exists in animal studies, and there is little evidence of their efficacy in human studies as well. These supplements may have some metabolic effects and benefits for specific health markers, but their overall potential for life extension is overhyped.
Evidence-Based Longevity Supplements
Creatine, glycine, NAC (N-acetylcysteine), magnesium, and omega-3 supplements are among the top evidence-based longevity supplements. These supplements have shown positive effects on various aspects of health, including muscle strength, cognitive function, metabolic health, and longevity. Glycine and NAC, in particular, have been shown to increase glutathione levels and reverse age-related decline in functional aspects. Creatine offers benefits for muscle strength and power, brain health, and sleep. Magnesium supplementation helps reduce the risk of heart disease, and omega-3 supplements provide cardiovascular and anti-inflammatory benefits.
Optimal Timing for Exercise
For strength training, the optimal time is generally in the afternoon, around 3-5 p.m., as strength and power peak during that time due to circadian rhythms. However, any time is suitable for training, as long as it doesn't interfere with sleep or disrupt circadian rhythms. It is generally recommended to avoid intense exercise close to bedtime to ensure quality sleep. When it comes to meal timing, it is beneficial to eat before strength training to enhance energy levels and muscle metabolism. However, for cardio exercises, any time of the day is suitable, and it is recommended to avoid intense exercise within a few hours before bedtime.
Avoiding Harmful Cooking Ware
Plastic containers and utensils should be avoided for cooking or storing hot/warm liquids and food. Plastic can leach harmful compounds into food, especially when exposed to heat. Instead, opt for glass, stainless steel, or ceramic containers and utensils. Teflon-coated frying pans should also be avoided, as Teflon contains compounds that can be released into food at high temperatures. Non-stick pans are better replaced with stainless steel or ceramic pans.
Moderation in Energy Drink Consumption
Energy drinks, especially those with high caffeine content, should be consumed in moderation. Excessive consumption of caffeine can disrupt sleep quality and may lead to jitteriness or other adverse effects in some individuals. It is generally suggested to limit caffeine intake to around 200-400 milligrams per day, and be cautious of added sugars in energy drinks. BPA-free plastic versions may be slightly better, but it's important to be aware that they may contain other potentially harmful compounds. Opting for alternatives like glass or stainless steel containers is recommended.
Optimal Amount of Cardio
Cardio exercises offer numerous health benefits, including reducing the risk of heart disease and all-cause mortality. The optimal amount of cardio varies depending on the individual's goals and overall health. Studies suggest that up to 800 minutes per week of moderate physical activity, such as zone 2 cardio, hiking, and walking, can provide significant risk reduction benefits. Vigorous exercise, like weightlifting and high-intensity cardio, should be limited to around 150-200 minutes per week to avoid increased risk. However, moderation and considering individual factors such as sleep quality and stress levels are essential.
Choosing Safe Kitchenware
Plastic containers and cutting boards should be used with caution, especially with hot/warm liquids or sharp objects, as they can release microplastics or harmful compounds into food. Opting for glass, stainless steel, or wooden cutting boards is safer. Teflon-coated frying pans should be avoided due to the release of potentially harmful compounds. It is recommended to choose non-stick pans made of stainless steel or ceramic materials for cooking.
Moderation in Energy Drink Consumption
Energy drinks, especially those with high caffeine content, should be consumed in moderation. Excessive consumption of caffeine can disrupt sleep quality and may lead to jitteriness or other adverse effects in some individuals. It is generally suggested to limit caffeine intake to around 200-400 milligrams per day, and be cautious of added sugars in energy drinks. BPA-free plastic versions may be slightly better, but it's important to be aware that they may contain other potentially harmful compounds. Opting for alternatives like glass or stainless steel containers is recommended.
Optimal Amount of Cardio
Cardio exercises offer numerous health benefits, including reducing the risk of heart disease and all-cause mortality. The optimal amount of cardio varies depending on the individual's goals and overall health. Studies suggest that up to 800 minutes per week of moderate physical activity, such as zone 2 cardio, hiking, and walking, can provide significant risk reduction benefits. Vigorous exercise, like weightlifting and high-intensity cardio, should be limited to around 150-200 minutes per week to avoid increased risk. However, moderation and considering individual factors such as sleep quality and stress levels are essential.
Choosing Safe Kitchenware
Plastic containers and cutting boards should be used with caution, especially with hot/warm liquids or sharp objects, as they can release microplastics or harmful compounds into food. Opting for glass, stainless steel, or wooden cutting boards is safer. Teflon-coated frying pans should be avoided due to the release of potentially harmful compounds. It is recommended to choose non-stick pans made of stainless steel or ceramic materials for cooking.
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