How to Slow Cognitive Decline | Dr. Peter Attia & Dr. Andrew Huberman
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- čas přidán 16. 05. 2023
- Dr. Peter Attia and Dr. Andrew Huberman discuss Alzheimer's disease, its prevalence, risk factors, and the role of genetics.
Dr. Peter Attia is the host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Peter Attia: Exerc...
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Show notes: hubermanlab.com/dr-peter-atti...
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This clip is from the Huberman Lab episode "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity.” The full episode can be found on CZcams here: czcams.com/video/DTCmprPCDqc/video.html
To the common lay-person: the 'How to slow...' actually starts at around 13:49. Good luck wrapping your brain around everything before.
I mean, I'm only almost two minutes in but, in combination with hearing Attia talk about these topics before, this information is sort of starting to click for me.
Things I've learned:
1. Dementia is a more general term than Alzheimer's Disease.... Alzheimer's Disease falls into the category of dementia.
2. There are different kinds of Alzheimer's Disease, often with different causes. For example, there is Lewy Body dementia, which after a quick Google search I found out is caused by "Lewy Bodies," which are certain proteins deposits in nerve cells. Further, according to UCSFhealth, "Unlike Alzheimer's disease, which tends to progress gradually, this disease often starts rapidly, with a fast decline in the first few months."
etc. Point is: You can get pretty far with Google searches, learning from credible sources, and some patience if you really want to understand these topics.
Thank you
Much appreciated 😅
Thank u !!
Thank you. It’s frustrating spending so much time listening to gibberish for an ADD sufferer😢
Four unequivocally beneficial things for brain health: have good and adequate sleep, lower LDL cholesterol, avoiding type 2 diabetes, and exercise.
Put a star by #4; it helps with all of the other three. If we were listing habits instead of just quantifiables, it would be healthy diet, healthy sleep, healthy activity. The more things change, the more the they stay the same. Some foundations in life can't be hacked or innovated, you just need to apply discipline to the knowledge you already have.
Thanks man
@@RickMartinCZcams You can try getting an oura ring or whoop if you want more exercise data. Then you can experiment and gamify your journey
LDL isn’t inherently bad by any means. We need cholesterol to live. The way that you get it is what matters.
@@CryptoLTP5agreed. !!! Our brain needs fat.
I did a lot of reading and writing and it has kept my cognitive level very high through my whole life. I was a little sharper at age 30, but I never stopped reading and now I know more than I knew then. I have a wider base of knowledge. I can't wrestle anymore, but I could probably write a history book. I didn't have the patience to write a book when I was 25.
If I didn't read and write I would have had cognitive issues from psychological and physical trauma. I had 3 concussions and I felt a decline happening at an early age. I knew the reading and writing was having very definite effect on my cognition. I had a foggy feeling and then it snapped back into shape from continual reading and making an attempt at writing something. Read paper not off a computer screen. Take 3 hours out of your day and read and then go to your computer and write something about what you read for a few minutes. Your brain will sharpen up even if you got banged up. New neurological pathways are formed from crossword puzzles, reading, writing. I'm not sure you have to read Aristotle, it can be a magazine or a novel. Sit and write something like I am right now. It is amazing what the human body can do to heal itself. You need to put something into action to get the best results. The more effort you put into your diet and exercise the more blood there is running around the body nourishing everything. Coupled with reading and writing, is diet and exercise. A good lifestyle is powerful medicine for healing.
Doctors or nurses these days ask about lifestyle. Socrates said that curing the soul cures the body. I, personally, like to get stoned and think good thoughts.
Good advice, I disagree about the screen reading though. I read and write software 8-10 hours a day. Paper reading maybe a half to an hour an evening and only recreational reading. No tech manuals or News. I had a calculator brain at 23, at 66 I use wisdom to write better software.
Don’t under estimate the beneficial value of sun light. I do not mean tanning, just being outside even in shade.
Beautifully said. Totally agree with you. I'm in my 60s and learning A new language. Vitamins B and omega 3s are all crucial. I also read that minimum, 20 minutes rapid walking every day, reduces your chances of getting sick by 30%ish !! Good Health to everyone❤
What vitamins you take?and what doses?.. please chare Thanks@@meirabalderas9193
Thank you for mentioning Lewy Body Dementia. My mom hallucinated for years and for some reason nobody would believe me; not her doctor, not her friends and not even Wright County social workers. I am completely traumatized by what I helplessly witnessed her go through and my loving mother deserve so much better.
That’s so sad😔🙏🏻
These intellectuals are a pleasure to watch.
I love these short videos that have hugely valuable info. It makes me want to watch the full length version of the weekend
Great conversation - I've been living with MS for 18 years and adhered to Dr. Attia's brain health truths long before my diagnosis. I credit my diet and lifestyle with living with no physical disability for 16 years between my first relapse and diagnosis/treatment.
Great but if living healthy why did you develop autoimmune disease MS? Please can you tell me the cause as I understand it is leaky gut the cause . I am asking as I have young daughter with sever MS . Thank you. I understood you followed dr Attis advice before your diagnosis in remission 16 years Thank you , God blessings
@@samieramohamed2467 There is no known cause of MS. It is simply a case of being unlucky enough to develop it. Currently there are multiple factors thought to cause MS including, most importantly at the moment, exposure to Epstein Barr virus. Other factors includes genetics and geographic location which is thought to relate to decreased sunlight exposure at latitudes further from the equator. I encourage you to search for the CZcams channels of Dr Aaron Boster and Dr Brandon Beaber. They have been a big help for me. I also encourage you to see a neurologist that will treat your daughter aggressively right away. Best of luck.
what's your diet/lifestyle like?
@@blb I’ve always been constantly active since childhood when I played a lot sports and lived on my bicycle. My first MS attack was at age 19 during my peak physical health. I had been running 5 and 10Ks for a year at that point. I was also strength training a few days a week. After the first attack I had a lot of recurring fatigue and couldn’t maintain that level of conditioning. Today I mostly do 30 min stints of low to moderate exercise like walking or jogging because I can’t build much endurance. I enjoy yard work and working with my hands as well. I prefer physical labor as a means of exercise over formal training these days at nearly 40 years old.
I’ve eaten a Mediterranean style diet low in sat fat and dairy since my late teens. I avoid processed foods and anything containing omega 6 oils as well. Part of my health is also luck because MS is a highly unpredictable disease but I know I would have fared much worse if I hadn’t taken care of my body during that time.
@@stonz42I have had MS for five years now. Diagnosed after ER admission in 2018 following my first 'attack'. 23 years old.
I was moderately fit, at least in terms of resistance training. It was an intense year stress wise, but that was an exception as far as my life had gone.
Lived in South African Cape my whole life. In the summer months, I was in the sun most of the time. Generally quite outdoors. Being South African, heavy diet emphasis on red meat, chicken, some fish, and fresh fruit and veg. Basically, I was far from what I thought would be 'MS prone'.
Started treatment after 6 months (I was relapsing once a month). Rebif clinically successful, but side effects sucked. Aubagio just failed (fortunately no relapses, but annual MRI showed continued progression). Now on Gilenya with great success. Crossfit twice a week, physically stronger than ever, running further every time, and living my best life.
Sleep matters
Low cholesterol and APOB
Low lipids
Exercise matters
If only three hours a week to exercise:
One hour low intensity cardio
One hour interval
One hoir strength
EDIT: These are total for the week figure and not all done at once.
Stop spreading the disproven falsehood about lipids. the brain Needs lipids. and there's no "bad" cholesterol.
one hour interval sounds like hell
@@researchproject034 oh... Not all at once. This is a total for the week.
@@susymay7831 Ah.. I see
I’ve been exercising for years, I love it and did it way before it was faddish. I’m 61 can retire but enjoy the challenge of working, interacting with younger folks and like to learn. I don’t feel Ive slipped at all in fact I feel more alert and cognitively aware.
Thank you both for covering Longevity and Healthspan science! ❤
15 minutes,Huberman, make it good!❤
Thank you Huberman Lab and @PeterAttiaMD for a very informative episode. Wonder if you could also talk about computational cognitive tests as a screening tool for lifestyle inadequacies and, perhaps, also for detecting or monitoring cognitive decline
IIRC, the best forms of exercise to delay Alzheimer's are those that engage the brain. Playing tennis, for instance, rather than running on a treadmill.
Using more than one language also helps delay Alzheimer's.
Interesting. Working the heart but also strategizing. Hmm.
Outstanding conversation. A lot of information presented in a clean understandable way.
Thanks you two! I do like shorter videos but I was wanting to hear more about the impact of insulin resistance, what more can you say?
Two superstars of longevity debate!
Thank you Dr. Peter Attia
One important risk factor was not mentioned and that is women who are post menopausal are at a much higher risk for developing dementia compared to men later their lives. Without estrogen LDL cholesterol increases, vessels harden, brain atrophies (more than is usual as a person ages) - which makes post menopausal women at higher risk for developing cardiovascular disease compared to men during later life.
Any ideas on how to improve this? I have noticed a mild decrease in my mother’s cognition and she’s 67
"
Studies show that people can reduce their risk of cognitive decline and dementia by being physically active, not smoking, avoiding harmful use of alcohol, controlling their weight, eating a healthy diet, and maintaining healthy blood pressure, cholesterol and blood sugar levels. Additional risk factors include depression, social isolation, low educational attainment, cognitive inactivity and air pollution.
"
Could you please invite dr Stacy Sims as a guest? Great podcast every time. And since I am not a native English speaker I want to compliment you on your pronunciation. It really helps with understanding sentences and words I never learned in school. And I can’t seem to catch you om an “eh” either.
Please have on your podcast Dr. Dale Bredesen.
Thank you Huberman Lab and @PeterAttiaMD for a very informative episode. Wonder if you could also talk about computational cognitive tests and neurotransmitter tests (perhaps for monitoring cognitive function or screening for lifestyle inadequacies)?
"modifiable risk" ageing" is exactly the theme of Peter Sinclair at the Harvard labs. Good discussion here.
The best exercise outside of walking is weight lifting. Period.
Football and swimming are the best.
4:20 Huberman doesn't get enough credit for being hilarious 😂
14:06 the short answer
Thankyou so much🙏
🍻
Recap , sleep, exercise, lower Apo B, Insulin sensitivity, no pre or diabetes 2. What listener understands matters, not what doctors know. Tailoring tasks to fit.
I have been diagnosed with MCI at the age of 32 after developing malaria at the age of 28. I am almost 51 and thank God it has not progressed, there is a strong history of dementia in my family. I do however, constantly suffer with processing issues and slight confusion. What advise can you offer me please? Everyday is a fresh challenge. Thank you
Dr Dale Bredesen has a great protocol to prevent and reverse AD. He describes it in his book the end of Alzheimer program. I highly recommend it
Absolutely agree , Dr.Dale Bredesen needs to be invited to be on this podcast. I'm surprised his work wasn't mentioned.
I am genuinely curious… When we do these autopsies to determine brain changes of people who die of Alzheimer’s or any form of dementia; is there a possibility that some of the brain changes we observe developed posthumously? Not quite sure how valid or deterministic these changes are (i.e. “chunks of cerebral cortex missing”). Thanks so much
Socializing? Learning new languages and music? Getting out of your comfort zone? Competing? Mastering a skill? Travel? Teaching?
Yep that’s me at 76 -vegetarian, yoga every day since 1976 … gardening and dancing. I live on my farm in a rural part of Uruguay surrounded by nature - clean air, clean water; learning español and français 😊
You sound like someone who also never worked.
Huberman, thanks a lot for the content. Can you please clarify what is the 3rd kind of exercise Attia mentions in the video and what emolloid/hemolloid means. I am not familiar with this issue. Thanks a lot
Nice video.
Hello Andrew, great podcast a friend of mine turned me onto both of you, Peter as well, and eagerly await and listen to your podcast as a licensed massage. Therapist, Rolfing structural integration practitioner, as well as a Cranial Sacral Therapist for the past 25 years I’m curious one of my teachers from the Upledger Institute, brings about 50 cranial, sacral therapist and trying to prove that by doing cranial sacral, Therapy can actually improve dementia and Alzheimer’s, wondering what your thoughts about that this,I get a lot from your Podcast's,
Thank You ,Be Well
God Bless
Edward Hemberger
In the early 1900’s there was a spate of younger (50?) people getting a neurogenerative disease, it was the basis for the movie “awakenings”. It would be interesting to study it since it sounds like it could have been an environmental factor that caused it opposed to genetic.
I think it was at first called sleeping syndrome then later put into the Parkinson’s category. I recently listened to a great podcast all about Dr. Oliver Sack.
It was a viral infection.
Alcohol?
Could it be mercury poisoning?
It was an encephalitis.
Just curious, what's the liquid in the jar beside Dr. Attia?
There is information out there showing where autopsies were conducted and it was found that people who had no alzheimer's (or at least no symptoms) had basically the same tangles as those who died as a result of alzheimer's. That is where some of this questioning is coming from.
I like everything he said, the only thing though is that a higher LDL doesn't mean anything. A higher, undamaged, LDL could actually indicate you're going to live longer.
They all had it backwards for long and now the truth about this matter is slowly coming out.
i'm wondering how carnivore dieters feel about the recommendations to keep lipids within low/normal range.
I've taken care of all these people that had these diseases as a nurse.
Hello Andrew or and Peter, can you please give me your opinion on the following supplements for memory . Not to be used instead all of Peter’s suggestions. 1. Alpha GPC 2. GABA 3. Bacopa. 4.Tyrosine
Can anybody clarify Atias statement on parasites making it through the CNS through the Blood brain barrier through trauma.
After listening to this podcast Dr. Attia stresses the importance of getting plenty of good quality sleep. I just bought Petter Attia's book; Outlive. I have insomnia and met with a psychiatrist that specializes in sleep issues. I was averaging about 4 hrs of sleep a night due to my struggles with falling asleep. He put me on Ambien and then Lunesta which worked great! I also enrolled in an online 8 week CBTi course with a goal of falling asleep quicker and tapering off the medication, achieving both. However, I still only average about 5 hrs of sleep per night and I know this is not enough. I am a 64 year old, fairly active women. I know that lack of sleep over the years can also lead to cognitive impairment/decline, dementia, Alzheimer's (my father had Alzheimer's). My question is; which is the lesser of two evils......staying on the medication to ensure I get more sleep or not being on medication and living with 4-6 hrs of sleep per night?
You shouldn't have to choose, but your online course isn't the same as working with a trained therapist. CBT-i works best with a human not a bot. We hav people on meds while they build skills. That is the best possible combo for you.
bHRT
CBT is a lie and waste of your time and $$
You’ve provided no information as to why you’re having difficulty sleeping. And there’s so many things one can do to assist with sleep that do not include medication.
The Sleep Foundation has a program called 14 Days to a Better Night Sleep.
It has all the usual advice but given one per day by email.
It's probably too simple for what you are dealing with but I found it useful.
Interesting as always but the title seems misleading, as the advice on how to slow only towards the clip, may i asuggest an edit either in the title, or lenth please?
Thoughts on methylene blue on our neurology
❤top video, cristal clear of how to prevent
Family member suffering from early onset Alzheimer’s and dementia due to trauma 😢😢😢 she turned 50 this year
My mom had Multiple Sclerosis, died at 55.
My Dad has Lymphodema, Pacemaker, type 2 diabetes, had Melanoma., hard of hearing. He is showing signs of cognitive decline. He is in a LTC, I’m not happy with what I am seeing when I arrive to visit him. I always get him up and dressed & get him out of bed, he uses his walker. We go outside and sit in the courtyard, if I don’t come in he’s always in bed. Lack of help, Aides are distressed, I always have to get some one to change Dads bedding. It’s so frustrating to see Dad declining. No one cares!
My parents are both sick, my dad has a rare leukemia and my mom has myasthenia, a chronic autoimmune disease. I was wondering what supplements could help them with energy, mental clarity, memory loss, dementia and overall well being as an older person. And also how could I get my parents tested, and for what, to see what deficiencies they have and what could they take for an overall improvement or a slower deterioration. It's sad to see them deteriorate so fast. Any info could help, thank you!
Dr Mark Hyman has a book out called Young Forever. He describes ideal levels of everything in this book and has a company that for about $500 I think you can get all the testing without a doctor's prescription. Hope this helps
This is a mosaic of wisdom. I read a similar book that pieced together equally valuable insights. "Unlocking the Brain's Full Potential" by Alexander Sterling
Any convulsions ? So how can I prevent !! ?
Liked 👍🏼 and Subscribed 🔔 ❤
He's smart.
Exercise, Hatha and Kriya yoga and meditation will keep you sharp your entire life however do no eat junk
My dad WAS healthy and active both mentally as a chemical engineer and physically, walking fast, swimming laps, biking, and ate and slept well. He was diagnosed at age 57 and died at 64 with late stage seizures and not able to swallow. Should I get tested?
Forgot to say diagnosed with Alzheimer’s.
I’d be afraid if you got tested and had the same gene…it still doesn’t mean it’s going to happen but it’s planted in your mind & once fear is planted, you’re always waiting for it to happen & I’d rather not know (just my thoughts). You can still do all you can to live as healthy as possible & have a “believing, speaking positive attitude that is a game changer. Best to you. 🙏🏻
Some statements made by the guest are inconsistent with many other expert testimonies. Could he supply data to support his statements please? I have worked in the dementia industry for 30 years and I am very interested in collecting valued information for teaching methods.
My grandmother started to have cognitive decline and she walked around Philadelphia where she lived in her 50’s, 60’s, she was very healthy, diet, exercise, but she was exposed to tons of toxic bus smoke and I have to wonder about it. What’s the rate of people in cities, suburbs, exposure to toxins etc.
What about the smell of cowpies in rural areas?
If she ate any sugar or even “healthy” carbs, she would have cognitive decline. Often people think they are healthy, but still consume sugar and carbs, the main causes for cancers and cognitive decline.
@@astralfalcon There must be a safe minimum of sugar and carbs. The main cause of cancer may be chronic anxiety. The main cause of cognitive decline is Progressive education and the resulting pop culture.
@@TeaParty1776 yes berry berry bad
@@astralfalcon yes, I believe this too. She was also a first generation immigrant from an agragarian family in Europe, there’s some evidence that immigrants exposed to drastic changes in diet from a more Whole Foods based diet to a processed foods diet have a more noticeable decline in several areas of their physiology. This was a study I read about Indian immigrants going for rural areas to NYC and getting cardiovascular disease and type ii diabetes, and of course those can be comorbid with cognitive decline as well.
The microphone works on 200 percent performance in every male video or podcast, the audio ECHO caused by the loud microphone always makes me focus less on what they are saying because the echo caused by the bass of the microphone is distracting my mind and focus. If I turn the volume down I hear the speechless, but when I turn the volume up, I hear the echo much more than the voice of the person. Every male CZcamsr uses such loud echo.
I once noticed that after listening to some videos the windows in the room started shaking because of the noise and you dont want to disrupt people who live in other rooms or the neighbors.
Peter Attia said (in an interview with Chris Wilkinson) that it’s hard to imagine how you can get atherosclerosis if you’ve never smoked, your Apo B isn’t high and you don’t have high blood pressure. Not true, my blood pressure is 103/63, my Apo B is well within the normal range and I’ve never smoked. But my Cardiac score test result was 103 and I was told by the Cardiologist that I have atherosclerosis in several coronary arteries!
Age, or accumulation through progress in time?
It's not "age"
How about IDRA21?
Chronological aging isn't modifiable, but is it possible to impact on biological age?
Yes. Sleep, exercise, nutrition.
And there is growing evidence of the amyloids being an immune response of things breaking thru blood brain barrier…..these are things we can relate to and work with.
How much Nicotine (via gum) is "safe"? I read that Nicotine can degenerate the discs of the spine if people have vascular disorders such as GCA Giant cell arteritis, does the gum still effect the vascular system by constricting blood flow?
What can someone with diabetes 2 that has already changed their diet and lost all the excess weight? Is there something else?
i got mine over with...... psychotic reaction to LSD.......when i was 19......long story but i've been full blown over the rainbow clinically insane for a total of years on and off. now a tiny dose of meds used for schizophrenics keeps my thinking probably sharper than most people who never had a mental problem like that. the fascinating thing to me is that I remember what it felt like and i remember the complexity of the delusions.....speaking of rabbit holes
For the average person, just go to the 14:00 minute point
These doctors look very healthy, you can tell they hit the gym hard.
Could have been conveyed in 3min.
I stopped thinking that materialism is true and that introspection and free will are not. My cognitive decline reversed and now Im smarter than neuroscientists.
What is bHRT?
The heading is misleading on this video. I haven't heard anything until 14:00 that slows cognitive decline
The long pause after Dr Attia mentions age being a modifiable risk... It's as if he wanted to say something else. We already know with enough money, you can slow if not reverse the aging process a little.
Is that accurate that Alzheimer’s is the most common form of dementia? I would think it is multi-infarct dementia from cardiac related complications.
Alzheimer's is the most common form of dementia.
14:05
15:09
14:28
I found it had to ignore the Mason jar full or urine on the table.
My biggest problem is sleep: I can only sleep six hours per night. How can I improve my sleep habits?
Try coherent breathing. It's magical
Misleading title. 🙁
Handful of blueberries and walnuts. No nictotine, smoking, or marijuana usage. Small glass of red wine daily. Walk an hour in nature every day. Help your fellow man daily. Have hobbies, that give purpose. The more you focus on yourself, and not others around you the faster you decline.
2012 Brain Study showed walking 30 minutes 3 times a week not only slowed apathy of the brain but reversed it
Especially when walking to a bar.
Anybody watched the long version to find out what's in the jar?
40-50 sec, Huberman is forgetting he is not mathematician professor
Stop reading CZcams comments
"Any of them" is a singular noun phrase. If you want to say "them," say "them." "Any of them" picks them out one by one. It draws our thought to the individual cases. Individuality is wha it's all about. That's what being singular means.
If you say "any of them are..." you are telling your audience, that's us out here, that you've lost track of your subject, that, ahem, you don't know what you're talking about.
Yer Granny luvs ya!
I don’t know why I can’t fall asleep. I could be dead tired and can’t fall asleep. I do have some sleep anxiety.
This stuff is harder to pay attention to than a biochem lecture
There's conjecture that varicella zoster virus (VZV -- chicken pox/shingles) is a driver for Alzheimer's.Older adults can get the shingles vaccine to help prevent that horrible fate. Obviously I'm an internet rando but it seems like a worthwhile subject to explore if this subject concerns you.
Internet rando...lol. everything is suspected these days. Which is good they are started to take this seriously now that so many of us are coming of age ....
Love AH. This guest was too technical. Missed the opportunity.
Dear Dr Attia, allow Huberman to let him ask questions. Great episode but i felt he cut Dr Huberman alot of times
why should there be cognitive decline if there is no health issue?
Interesting but don’t hear any tips to slow cognitive decline. Cognitive dissonance is also a huge problem that needs to be addressed
Sadly so much of population is extremely sedentary. Ages for brain disease will get lower
Heads up: The answer to "how to slow cognitive decline" (sort of) is in the last 90 seconds ONLY. Disappointing.
I'm supprised he didn't mention occasional use of nicotine for cognitive decline and Alzheimers decease.
Too much on genes. Please we need practical simple cost effective tools which is mentioned at the end, Excercise, sleep, LDL , Apo B , no diabetes 2
Is Andrew Huberman starting to get dementia? When he was haltingly reading out the question at the beginning and then struggling with the percentage .....
The BBB is not completely impermeable. Taenia spp, toxo, crypto,etc....
Not to mention numerous viral infections....
Alzheimer's doesn't sound too bad of a way to go to be honest. Low pain, lack of awareness, just fade away into the abyss. Of course it's much more detrimental to loved ones that have to deal with it.
The problem is the disease does not progress like that. I know people who are seemingly content who don't know who they are or where they are, but seem to be comfortable in the situation. But that doesn't last as a disease progresses you lose the ability to totally function. It's not a pleasant death or one I would wish on anyone.