Peter Attia's approach to supplements is characterized by skepticism, scientific scrutiny, and personalization based on individual health goals. While he sees potential in supplements like NMN, his stance remains cautious until more conclusive evidence emerges. His own supplement regimen is tailored to his specific health needs and is constantly evaluated against emerging scientific research.

Peter Attia's Supplement Regimen

Amino Acids for Muscle Health: Attia incorporates Branch Chain Amino Acids (BCAAs) and glutamine into his regimen, particularly for muscle preservation and recovery during and after intense exercises.

Potassium for Muscle Function: To avoid muscle cramps and maintain bodily balance, Attia takes potassium supplements. This mineral is crucial for water balance and muscle contractions.

Curcumin for Anti-Inflammation: Attia uses curcumin, primarily for its anti-inflammatory benefits, and to maintain the health of various organs and systems in his body.

Lithium for Mood Stabilization: Initially used in higher doses for mood stabilization, Attia now takes lithium in lower doses and emphasizes the importance of professional consultation for appropriate dosage.

Methyl Folate for Genetic Requirements: Due to a MTHFR mutation, Attia supplements with methyl folate for healthy red blood cell development and to prevent anemia.

Vitamins B-12 and B-6 for Energy and Blood Health: These vitamins are part of Attia's supplement stack to maintain energy levels, convert fat and protein to energy, level blood sugar levels, and prevent anemia.

Berberine for Blood Sugar Regulation: Similar in effect to metformin, Attia uses berberine for regulating blood sugar levels and cholesterol.

Understanding NMN: Peter Attia's Perspective

Insulin Sensitivity and NMN: While NMN supplementation has shown a statistically significant increase in insulin-mediated glucose disposal, Peter Attia raises concerns about its clinical significance. The lack of improvement in other metabolic health markers alongside insulin sensitivity casts doubt on NMN's overall efficacy in metabolic health improvement.

Physical Performance and NMN: The use of the six-minute walking test (6MWT) in studies to assess physical performance improvements with NMN supplementation is criticized by Attia. He points out that this test may not be a clinically meaningful metric for the study's target demographic of healthy adults aged 40-65. The improvements in endurance among NMN-treated groups might not accurately indicate the supplement's benefits.

Skepticism Towards NMN: Attia remains skeptical about NMN's role as a geroprotective agent. He acknowledges its potential in increasing blood NAD concentrations but questions its real-world impact on improving metabolic health and physical performance in humans.

Sources:
https://peterattiamd.com/does-nmn-improve-metabolic-health-in-humans/
https://peterattiamd.com/nmn-and-exercise-performance/
https://brainflow.co/2021/09/17/dr-peter-attias-supplement-stack

In recent years, supplements have surged in popularity due to their potential to enhance aspects of human health like never before. Two such supplements that repeatedly spark both interest and debate are Nicotinamide Mononucleotide (NMN) and Creatine. These two substances have shown promise in multiple realms: brain health, skin health, and athletic performance, just to name a few. But how do they compare to each other? Let's delve deep into the core difference, pros, and cons of both NMN and Creatine.

NMN

Firstly, let's start with NMN. Derived from B-vitamins, specifically niacin, NMN is technically not a vitamin or mineral as creatine is, but rather a nucleotide. NMN plays a crucial role as a precursor to Nicotinamide Adenine Dinucleotide (NAD+), a coenzyme found in every cell of the body and involved in hundreds of metabolic processes.

A copious amount of scientific research indicates NMN's potential in anti-aging effects, primarily through its role in replenishing NAD+ levels. As we age, the levels of NAD+ in our bodies decline, leading to cellular damage and the manifestation of age-related diseases [2]. Multiple animal studies demonstrate NMN's ability to delay this aging process and even enhance neural health. However, we must note that these results, while promising, are predominantly from animal studies and we need more comprehensive human trials before conclusively affirming the same benefits in people.

Creatine

Turning our attention to Creatine, it's a naturally occurring amino acid that is found in fish and red meat, albeit in small amounts. Yet, it's better known as a performance-enhancing supplement, endorsed widely by athletes and fitness enthusiasts across the globe.

One of Creatine's most-well-established benefits is the support it provides in boosting athletic performance by enhancing strength and increasing lean muscle mass [4]. Creatine allows for more efficient production of ATP (adenosine triphosphate), the primary energy source for high-intensity exercise. This leads to longer, more productive workouts and thus a faster progression towards athletic goals.

Mind you, Creatine's potential benefits aren't just limited to the gym. Research suggests it may have cognitive benefits as well. While human studies are scarce, preliminary studies suggest Creatine might help to enhance short-term memory and intelligence tasks requiring speed [5].

However, those concerned with the side-effects should consider that Creatine's safety profile is robust. The most common side effects include water retention and digestive issues when consumed in large amounts. It's wise to consult a doctor or a nutritionist before starting a rigorous supplement regime, including Creatine.

Verdict

So, what's the verdict when comparing NMN vs. Creatine? Ultimately, the supplement you choose should be based on your personal health goals.

If you're looking to boost your athletic performance or are seeking strength gains or muscle mass increases, Creatine could be an excellent addition to your lifestyle, backed by extensive clinical evidence. On the other hand, if your aim is more oriented towards general health, longevity, and perhaps anti-aging, NMN might be more appropriate. However, it is worth bearing in mind that although the preliminary studies around NMN are encouraging, they are not yet as thoroughly backed by human clinical trials as Creatine's effects.

As with any health-related action, it holds paramount importance to talk to your healthcare provider before starting an NMN or Creatine supplement regime. Only they can provide you with personalized advice, keeping in mind your unique health situation, potential side effects, and interactions with other medications or supplements you may be taking.

Remember, supplements aren't magic bullets. They are tools to amplify other healthy behaviors such as balanced nutrition, regular exercise, proper hydration, and adequate sleep. So while exploring NMN and Creatine, do not forget to emphasize a comprehensive, holistic approach towards your health and wellness journey.

NMN (nicotinamide mononucleotide) is a supplement that has gained a lot of attention in recent years due to its potential anti-aging effects. One of the key benefits of NMN is its ability to repair DNA damage, which is crucial for maintaining optimal health and preventing age-related diseases. In this blog post, we will explore NMN's ability to repair DNA damage and how it can benefit your health.

What is DNA damage?

DNA damage is a natural process that occurs as we age or due to exposure to environmental factors such as radiation, chemicals, or toxins. This damage can cause mutations in our DNA, leading to various health problems such as cancer, neurodegenerative diseases, and premature aging. Fortunately, our bodies have mechanisms to repair DNA damage, but as we age, these mechanisms become less efficient, leading to an accumulation of damage over time.

How NMN repairs DNA damage

NMN is a molecule that plays a crucial role in energy production and DNA repair. It works by boosting levels of NAD+ (nicotinamide adenine dinucleotide), a coenzyme that is essential for many cellular processes, including DNA repair. NAD+ levels decline with age, which can impair the body's ability to repair DNA damage, leading to age-related diseases.

Studies have shown that NMN supplementation can increase NAD+ levels in the body, which in turn can activate enzymes that repair DNA damage. One study conducted on mice found that NMN supplementation led to improved DNA repair and reduced the incidence of age-related diseases such as cancer and liver damage.

Benefits of NMN for DNA repair

The ability of NMN to repair DNA damage has several benefits for overall health and longevity. Here are a few:

1. Reduces the risk of age-related diseases: As we age, the risk of developing diseases such as cancer, Alzheimer's, and Parkinson's increases. NMN's ability to repair DNA damage can reduce the risk of these diseases by maintaining the integrity of our DNA.

2. Slows down the aging process: DNA damage is one of the primary causes of aging. By repairing DNA damage, NMN can slow down the aging process and improve overall health and well-being.

3. Improves cellular energy production: NMN's role in energy production can help improve cellular function, leading to better overall health and vitality.

Conclusion

NMN is a supplement that has gained popularity due to its potential anti-aging effects. Its ability to repair DNA damage is one of the key benefits of this supplement, which can improve overall health and reduce the risk of age-related diseases. By increasing NAD+ levels in the body, NMN can activate enzymes that repair DNA damage, leading to improved cellular function and longevity. If you're looking for a supplement that can benefit your health and well-being, Reversal NMN is a third-party tested 99% pure NMN supplement that may be worth considering.

Sources

1. Scheibye-Knudsen, M., Mitchell, S. J., Fang, E. F., Iyama, T., Ward, T. M., Wang, J., ... & Wilson, M. A. (2014). A high-fat diet and NAD+ activate Sirt1 to rescue premature aging in cockayne syndrome. Cell metabolism, 20(5), 840-855. doi: https://doi.org/10.1016/j.cmet.2014.10.005

2. Mills, K. F., Yoshida, S., Stein, L. R., Grozio, A., Kubota, S., Sasaki, Y., ... & Imai, S. (2016). Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell metabolism, 24(6), 795-806. doi: https://doi.org/10.1016/j.cmet.2016.09.013

3. Gomes, A. P., Price, N. L., Ling, A. J., Moslehi, J. J., Montgomery, M. K., Rajman, L., ... & Sinclair, D. A. (2013). Declining NAD+ induces a pseudohypoxic state disrupting nuclear-mitochondrial communication during aging. Cell, 155(7), 1624-1638. doi: https://doi.org/10.1016/j.cell.2013.11.037

4. Fang, E. F., Scheibye-Knudsen, M., Chua, K. F., Mattson, M. P., & Bohr, V. A. (2016). NAD+ in aging: molecular mechanisms and translational implications. Trends in molecular medicine, 22(8), 641-655. doi: https://doi.org/10.1016/j.molmed.2016.06.005

5. Das, A., Huang, G. X., Bonkowski, M. S., Longchamp, A., Li, C., Schultz, M. B., ... & Sinclair, D. A. (2018). Impairment of an endothelial NAD+-H2S signaling network is a reversible cause of vascular aging. Cell, 173(1), 74-89. doi: https://doi.org/10.1016/j.cell.2018.02.008

Our health and wellness are directly linked to the food we eat. As the saying goes, you are what you eat. Consuming a well-balanced diet is the cornerstone of maintaining a high quality of life. While there are numerous foods that can benefit your overall health, there are several superfoods known to be particularly beneficial for boosting healthspan – the length of time a person remains healthy and free from chronic diseases. Incorporating these 10 foods into your diet can go a long way in enhancing your healthspan and overall well-being.

1. Berries

   Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants, vitamins, and fiber. These powerhouse fruits have been shown to improve brain function, protect against aging-related damage, and reduce the risk of chronic diseases such as heart disease and cancer. Add a handful of berries to your breakfast cereal, yogurt, or simply snack on them throughout the day to reap their health benefits.

2. Fatty Fish

   Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for brain health and reducing the risk of heart disease. Omega-3s have anti-inflammatory properties and are crucial for maintaining optimal cognitive function. Including fatty fish in your diet at least twice a week can significantly contribute to your overall healthspan.

3. Leafy Greens

   Leafy greens, including spinach, kale, and Swiss chard, are loaded with vitamins, minerals, and antioxidants. These nutrient-dense vegetables are known for their anti-inflammatory properties and can help reduce the risk of chronic illnesses such as diabetes, heart disease, and certain types of cancer. Incorporating leafy greens into your daily meals, whether in salads, smoothies, or cooked dishes, can provide a significant boost to your healthspan.

4. Nuts and Seeds

   Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich sources of healthy fats, protein, and fiber. They have been associated with a reduced risk of heart disease and improved blood sugar control. Adding a handful of nuts or seeds to your meals or enjoying them as a snack can contribute to maintaining a healthy body and mind.

5. Yogurt

   Yogurt is a fantastic source of probiotics, which are beneficial for gut health. A healthy gut microbiome is crucial for overall well-being and can impact various aspects of health, including the immune system and mental health. Choosing plain, unsweetened yogurt with live cultures can help support a diverse and robust gut microbiome.

6. Olive Oil

   Olive oil, especially extra virgin olive oil, is a staple of the Mediterranean diet and is known for its heart-healthy benefits. It is rich in antioxidants and monounsaturated fats, which can help lower the risk of heart disease and improve overall cholesterol levels. Using olive oil for cooking or as a salad dressing can be a simple way to incorporate this beneficial food into your diet.

7. Turmeric

   Turmeric is a vibrant yellow spice with powerful anti-inflammatory and antioxidant properties. The active compound in turmeric, curcumin, has been studied for its potential role in reducing inflammation and fighting chronic diseases. Adding turmeric to soups, curries, or smoothies can provide a flavorful boost to your healthspan.

8. Legumes

   Legumes, such as lentils, chickpeas, and black beans, are excellent sources of plant-based protein, fiber, and essential nutrients. Consuming legumes regularly has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer. Including a variety of legumes in your diet can enhance your overall healthspan and provide sustained energy.

9. Cruciferous Vegetables

   Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, are known for their cancer-fighting compounds and high nutrient content. These vegetables contain unique phytonutrients that have been shown to support detoxification processes in the body and reduce the risk of certain types of cancer. Enjoying a variety of cruciferous vegetables as part of your meals can have a positive impact on your healthspan.

10. Dark Chocolate

    Dark chocolate, when consumed in moderation, can offer numerous health benefits. It contains flavonoids, which have been associated with improved heart health and lower blood pressure. Opt for high-quality dark chocolate with a cocoa content of 70% or higher to enjoy its potential health-boosting effects.

Incorporating these 10 foods into your diet can have a substantial impact on your healthspan. While individual foods play a significant role, the overall quality and diversity of your diet are also important for promoting longevity and well-being. Additionally, maintaining a healthy lifestyle that includes regular physical activity, stress management, and adequate sleep is essential for enhancing your healthspan.

Remember, small changes in your diet can lead to significant long-term health benefits. By prioritizing whole, nutrient-dense foods and minimizing processed and sugary items, you can set the stage for a healthier, more vibrant life. Investing in your healthspan today through mindful food choices can lead to a lifetime of wellness and vitality.

Sources:

1. Harvard Health Publishing: The nutrition source - Healthy eating plate
2. Harvard Health Publishing: The nutrition source - Healthy Eating Plate vs. USDA's MyPlate
3. Harvard T.H. Chan School of Public Health: The Nutrition Source - Healthy Eating Plate Source
4. The Journal of Nutrition - Rethinking the health benefits of soy
5. Harvard Health Publishing - Protein
6. National Institute of Diabetes and Digestive and Kidney Diseases - Probiotics
7. Mayo Clinic - Nut butters
8. Harvard Health Publishing: The nutrition source - Types of fat