Nina’s Notes Podcast

In this episode, I sit down with Dr. Katrin Dreissigacker, a plastic surgeon turned longevity architect and founder of Epigenedit, to explore why hyperbaric oxygen therapy may be one of the most overlooked tools in longevity science.We talk about her journey from a small village in East Germany to becoming known as the “Queen of Needles,” how she reversed markers of biological aging, improved her VO2 max in midlife, and why oxygen, mitochondria, skin health, resilience, and reinvention are all deeply connected.Key Topics:* Hyperbaric oxygen therapy and its role in longevity* Innovations in aesthetic medicine and needling techniques* The impact of oxygen saturation on aging and skin health* Biomarkers of aging and how hyperbaric oxygen influences them* The use of peptides and biohacking for healthspan extensionTimestamps:* 00:00 – Reversing Biological Age? The Power of Oxygen* 00:30 – From East Germany to Elite Medicine* 02:30 – Why She Chose Medicine (Unexpected Path)* 02:57 – What Is Aesthetic Medicine (Beyond Vanity)* 05:14 – “Queen of Needles” & Revolutionizing Fillers* 08:46 – First Encounter with Hyperbaric Oxygen Therapy* 11:24 – From Pandemic to Longevity Innovation* 12:43 – Why She Built Her Own HBOT Chamber* 16:22 – Can HBOT Really Improve VO2 Max?* 18:02 – How HBOT Actually Works (Simple Explanation)* 20:11 – Mild vs Medical HBOT: What’s the Difference?* 21:23 – What It Improves: Sleep, Recovery & Aging* 24:00 – How Often Should You Do HBOT?* 26:17 – Risks, Side Effects & Common Fears* 30:40 – The Real Benefits (Why You Don’t Feel It Immediately)* 33:29 – Skin, Collagen & The ‘Glow Effect’* 36:04 – Who Should NOT Use HBOT?* 38:22 – Peptides: Hype or Breakthrough?* 42:48 – Biggest Misconceptions About HBOT* 44:24 – Most Overused Aesthetic Treatment Today* 47:10 – Daily Habits for Longevity & Energy* 48:08 – What Shows Up on Your Skin the Most?* 49:49 – Reinvent Yourself at Any AgeABOUT DR. KATRIN DREISSIGACKER: Physician, pioneer in aesthetic medicine and Co-Founder of EpigenEdit, believes ageing is not something to fight but something to design. After three decades at the forefront of aesthetics, she now focuses on longevity science, using tools such as mild hyperbaric oxygen therapy to support cellular regeneration, performance, and vitality from within.RESOURCES MENTIONED:* www.epigenedit.com* Instagram: @epigenedit_europe / @katrin_dreissigacker* LinkedIn: www.linkedin.com/in/katrin-dreissigacker* Katrin’s individual practice: www.katrin-dreissigacker.comABOUT NINA’S NOTES: Nina’s Notes explores the intersection of longevity science, neuroscience, and human optimization. Hosted by Nina Patrick, PhD in pharmaceutical sciences and longevity researcher, each episode translates cutting-edge research into actionable insights for living longer, better.CONNECT WITH NINA’S NOTESNewsletter: www.ninasnotes.xyzLinkedIn: www.linkedin.com/in/ninapatrick/Website: www.ninapatrick.xyzThanks for reading Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey friends,Dr. Yi Song has spent her career bridging Eastern and Western medicine.What she’s found is that most people are already losing the health game before they feel a single symptom.In this conversation, Dr. Song breaks down why treating symptoms is not the same as healing, what stem cell therapy can actually do (and what the industry gets dangerously wrong), and how meditation and energy flow aren’t just ancient metaphysics - they’re measurable, teachable tools for longevity.If you’ve ever wondered whether regenerative medicine is real or hype, or how to find a clinic you can actually trust, this episode will sharpen your thinking.Key Topics:* Why early prevention is the most overlooked lever in healthcare* Stem cell types, functions, and what mesenchymal stem cells can treat* How stem cell production declines with age — and what to do about it* Navigating the unregulated stem cell clinic landscape safely* The six principles of natural longevity from The Regeneration Effect* Meditation, energy flow, and metaphysical states of consciousnessTimestamps:* 00:00 The Intersection of Eastern and Western Medicine* 08:05 The Importance of Early Prevention in Healthcare* 13:19 Exploring Stem Cell Therapy and Its Benefits* 16:18 Understanding Stem Cells: Types and Functions* 19:56 Applications of Mesenchymal Stem Cells in Treatment* 22:39 Preventative Measures for Joint Health and Aging* 28:05 The Decline of Stem Cells with Age* 29:17 Skepticism and FDA Approval in Stem Cell Therapy* 30:58 Quality Control in Stem Cell Treatments* 33:45 Identifying Reputable Clinics for Stem Cell Therapy* 35:21 The Importance of Personalized Treatment* 38:12 The Regeneration Effect: Principles for Longevity* 40:46 Six Principles for Health and Longevity* 46:24 Rapid Fire Longevity Questions* 49:52 Myths and Realities of Stem Cell TherapyRESOURCES MENTIONED:The Regeneration Effect Book — https://book.regenerationeffect.comStemCell Therapy Experts — https://stemcelltherapyexperts.comCell Therapy Experts Podcast — https://youtube.com/CellTherapyExpertsFree Regeneration Effect eBook — https://gift.regenerationeffect.comConnect with Dr. Song: https://regenerationeffect.comABOUT DR. YI SONG: Dr. Yi Song is a regenerative medicine physician and author of The Regeneration Effect. Drawing on decades at the intersection of Chinese medicine and modern science, she guides patients through personalized stem cell protocols and holistic longevity frameworks at StemCell Therapy Experts.ABOUT NINA’S NOTES: Nina’s Notes explores the intersection of longevity science, neuroscience, and human optimization. Hosted by Nina Patrick, PhD in pharmaceutical sciences and longevity researcher, each episode translates cutting-edge research into actionable insights for living longer, better.CONNECT WITH NINA’S NOTESLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyzKey Wordsholistic health, early prevention, stem cell therapy, meditation, longevity, Chinese medicine, regenerative medicine, energy flow, aging, biohacking Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Plant medicine is moving from the fringe into the mainstream.In this episode of the Nina’s Notes Podcast, I speak with Danny and Sarah, founders of Behold Retreats, who have guided more than 1,500 people through plant medicine ceremonies around the world.Their participants range from professional athletes and high performers to people seeking deep emotional healing.We explore what actually happens inside a psychedelic retreat, how medicines like ayahuasca, psilocybin, and Bufo are used in ceremonial contexts, and why these experiences are attracting people interested in healing, personal growth, and expanded consciousness.Danny and Sarah also explain the concept of ego dissolution, the importance of integration after psychedelic experiences, and the difference between using these medicines for healing versus expansion.Topics we discuss:• What happens during a plant medicine retreat• The meaning of ego dissolution (sometimes called “ego death”)• The biggest misconceptions about psychedelics• Why athletes and high performers explore plant medicine• Healing versus expansion in psychedelic experiences• Why integration is essential after ceremonyPlant medicines have been used for thousands of years in indigenous traditions. Today, they are becoming part of a growing conversation around mental health, consciousness, and human potential.Learn more about Behold Retreats: https://bit.ly/4rwJszzThanks for reading Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey friends,Most longevity conversations focus on labs, supplements, and biomarkers. This week’s guest, Roderick Lambert, goes deliberately upstream of all of that.After 15 years of struggling with obesity and a doctor warning him at 35 that he could have a heart attack within five years, Roderick overhauled his life, lost 24kg in seven months, and never looked back. Today he coaches people aged 40–60 on the root causes of metabolic decline and accelerated aging.The calories in, calories out model isn’t just bad advice. It’s physically inaccurate.You’ll discover:* Why mitochondrial dysfunction is the root cause of most chronic diseases* How fat produces up to 6x more usable energy than glucose* Why the 40–60 window is your last real chance to turn back the clock* The role of light, circadian biology, and coherence in cellular health* Why “you can’t get well in the environment you got sick in”* How to build habits that stick, without willpowerCheers, NinaTimestamps:* 00:00 Roderick’s Journey: 15 Years of Obesity* 05:30 The Doctor’s Warning That Changed Everything* 12:00 Why Calories In/Out Is Inaccurate Physics* 18:00 Mitochondria: Far More Than the Powerhouse of the Cell* 25:00 Accelerated Aging and the 40–60 Window* 31:00 Food First: Fat vs. Glucose as Fuel* 38:00 Light Diet and Circadian Biology* 44:00 Fasting, Movement, and Building Habits* 50:00 Accountability as the Missing LinkABOUT RODERICK LAMBERT: Roderick Lambert is a metabolic health coach and founder of Midlife Metabolic Health. After reversing his own metabolic syndrome in his early 40s, he now works with clients aged 40–60 to address the root causes of accelerated aging through first principles nutrition, light biology, movement, and mindset.ABOUT NINA’S NOTES: Nina’s Notes explores the intersection of longevity science, neuroscience, and human optimization. Hosted by Nina Patrick, PhD in pharmaceutical sciences and longevity researcher, each episode translates cutting-edge research into actionable insights for living longer, better.CONNECT WITH RODERICK LAMBERTWebsite: https://midlifemetabolichealth.comFacebook: https://www.facebook.com/MidlifeMetabolicHealth/LinkedIn: https://www.linkedin.com/in/rodericklambert/ Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Living longer isn't the same as living well. In this episode, I explore a concept that might matter more than your health span or lifespan: your joy span, the years you spend actually liking your life.Dr. Kerry Burnight, professor of geriatric medicine at UC Irvine, argues that how we respond to aging determines whether we thrive or suffer. And the good news? You can lengthen your joy span at any age through everyday choices.What You'll Learn:- The difference between lifespan, health span, and joy span- Dr. Burnight's 4 non-negotiable actions: Grow, Adapt, Give, Connect- Why asking questions makes you more likeable (science-backed)- How to continue learning as you age (including free college options for 60+)- Why I believe this matters at 38, not just in your later yearsIn The Video, I Share Practical Challenges:- Journal prompts to assess your current joy span- How to adapt when life throws you curveballs- Creative ways to stay connected and give back- Dr. Burnight's quizzes to get your baseline (link below)Timestamps:00:00 Understanding Joy Span vs. Health Span01:00 The Four Non-Negotiable Actions for Thriving03:36 Adapting and Growing as we Age05:35 The Book of the Week07:15 Check this OutLinksJoyspan Quizzes: https://www.hachettebookgroup.com/wp-content/uploads/2025/07/JoyspanExtendedExcerpt.pdfCONNECT WITH ME Newsletter: https://www.ninasnotes.xyz LinkedIn: https://www.linkedin.com/in/ninapatrick/ Website: https://www.ninapatrick.xyzjoy span, health span, aging, quality of life, mental health, connection, lifelong learning, geriatric medicine, Dr. Kerry Burnight, thriving, Nina’s Notes Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Preventative healthcare isn’t just for the wealthy few, it can be accessible to everyone who needs it most.In this episode, Nina sits down with Emilian Popa, founder of Expand Health, for a candid conversation about democratizing longevity and preventative care. From his early days as an entrepreneur in Romania to working in venture capital and finally building his own healthcare company, Emilian reveals the critical gaps in our current healthcare system and how technology can bridge them.This isn’t about boutique longevity clinics charging $10,000 for annual memberships. It’s about making evidence-based preventative care accessible and affordable for the middle class, the people who need it most but are currently priced out of the market.Emilian explains why behavior change is the hardest part of healthcare transformation, how AI is revolutionizing patient experience and cost structures, and why the fundamentals of nutrition, movement, and sleep remain non-negotiable. You’ll discover what’s actually stopping people from accessing preventative care, how healthcare will evolve over the next decade, and why brain health deserves more attention in the longevity conversation.Timestamps:00:00 Emilian’s Entrepreneurial Journey05:47 Building Expand Health: A New Approach to Healthcare12:11 Behavior Change and Health Span20:24 Innovations in Preventative Care25:43 Scaling Preventative Health Across Continents30:57 The Cost of Healthcare and Access to Testing32:31 Democratizing Healthcare: Bridging the Gap34:59 Behavior Change: The Key to Health37:16 The Future of Work: Balancing Productivity and Health41:05 Foundational Health: Nutrition, Movement, and Sleep43:33 Emerging Technologies in Health and Longevity48:15 Advice for Individuals in the Longevity Space52:58 The Importance of Brain Health and Future InnovationsWhere to find Emilian Popa:* Expand Health* LinkedInWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn* Website Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this conversation, I explore a fascinating paradox in our relationship with artificial intelligence.Why do we demand absolute perfection from AI while accepting human error as inevitable? When an LLM hallucinates or cites fake sources, I get frustrated. But when a colleague misspeaks or misremembers, I give them grace. Why the double standard?I walk through the reality of human error across industries:* Diagnostic mistakes happen in 5-20% of doctor visits* 80% of aviation accidents trace back to human error* 20% of Big Four audits have significant deficiencies* Even elite professionals only achieve 90-95% accuracy.The thread tying all of this together is simple but uncomfortable: our imperfections are what make us human and interesting. AI-generated content feels soulless. You can sense it. It lacks emotion, depth, playfulness, and personality.I believe we’re heading toward an age where we’ll pay a premium for human-generated content, art, and music. We think we can scale the human experience with AI, but what we’ll find instead is an overly perfect, emotionless dark age of art and culture.The choice isn’t between perfect AI or imperfect humans. It’s about deciding which imperfections we’re willing to live with.TIMESTAMPS00:00 Hello from Australia!01:16 We Expect Perfection out of AI and Not in Humans, Why?06:41 The Paradox of Perfection in AI and Humanity07:05 Mentoring Opportunities07:26 The Book of the Week08:34 Grab My Guidebooks08:51 Check this outLinkshttps://www.who.int/news-room/fact-sheets/detail/patient-safetyhttps://www.sciencedirect.com/science/article/pii/S2666691X23000246https://tax.thomsonreuters.com/news/audit-deficiency-rate-drops-in-2024-in-sign-of-improvement/https://www.researchgate.net/publication/1907590_Thinking_is_Bad_Implications_of_Human_Error_Research_for_Spreadsheet_Research_and_PracticeCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLongevity.Technology Unlocked Podcast: https://longevity.technology/unlocked/Longevity Guidebooks: https://ninapatrick.xyz/guidebooksMentoring: https://ninapatrick.xyz/startup-mentor/LinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

What if you could actually see your brain activity in real-time and learn to control it like adjusting a thermostat?In this episode, Nina sits down with Ariel Garten, neuroscientist and founder of Muse, for a deep dive into how neurofeedback technology is revolutionizing the way we train our brains. From her early work making buildings light up with brainwaves at the 2010 Winter Olympics to creating a headband used by half a million people worldwide, Ariel reveals how accessible brain training has become.This isn’t science fiction, it’s neuroscience made practical. Ariel explains how three to five minutes of daily brain training can improve focus, enhance sleep quality by 20%, and even help you fall asleep 55% faster. You’ll discover what your brain really looks like during sleep, why most of us aren’t getting “textbook” sleep, and how emerging technologies like deep sleep stimulation could change how we age.Timestamps:00:00 Introduction to Muse and Neuroscience01:50 The Journey of Muse: From Concept to Reality04:29 User Experience: Feedback and Interaction with Muse06:54 Training the Brain: Techniques and Processes09:44 Understanding Calmness: EEG Insights and Metacognition12:12 Evolution of Use Cases: Meditation to Sleep Optimization14:52 The Muse S: Enhancing Sleep Quality17:35 The Complexity of Sleep: Insights from EEG Studies22:10 Transforming Sleep Through Mindfulness24:33 Understanding Calmness and Anxiety26:06 Enhancing Focus and Productivity27:52 The Role of Muse in Daily Life29:19 Exploring ADHD and Focus31:30 The Future of Brain Diagnostics34:01 Innovations in Brain Measurement36:34 The Limits of Brain Training39:30 Best Practices for Brain TrainingCONNECT WITH ARIEL GARTENWebsite: https://choosemuse.comLinkedin: https://www.linkedin.com/in/arielgarten/Twitter: @choosemuseInstagram: @choosemuseCONNECT WITH NINA’S NOTESNewsletter:LinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this episode of Nina’s Notes (#164), I dive into the crucial but under-researched connection between estrogen and ADHD in women. After conversations with friends and audience questions at my recent talk, I dug into the scientific literature - and ladies, we were right, the two are very connected.KEY TOPICS COVERED:• Why ADHD gets missed in women and girls• How hormonal fluctuations impact ADHD symptoms throughout your cycle• The follicular phase advantage vs. luteal phase challenges• ADHD during pregnancy: what the limited research shows• Perimenopause and menopause: the hormone hurricane effect• Why estrogen is crucial for cognitive function and dopamine regulation• Practical symptom tracking strategies using apps like Clue or FloTIMESTAMPS:00:00 Introduction to New Podcast Launch01:40 Exploring the Estrogen-ADHD Connection03:27 How Hormones Affect ADHD04:55 Hormonal Changes and ADHD Symptoms08:27 Managing ADHD Through Hormonal Awareness09:03 Do you want to improve your health and wellness in 2026?09:31 The Book of the Week09:59 Book Review: The Secret of Secrets11:09 Mentoring with Nina11:31 Check This OutCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website:https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this conversation, I cover the emerging science on psychedelics. Not the hype, but the data.How these compounds interact with the brain, reopen windows of neuroplasticity, and appear to influence aging, neurodegenerative disease, mental health, trauma, and resilience in ways we’re only beginning to understand.I walk through studies looking at psychedelics in neurodegenerative disease, stroke recovery, and end-of-life care, specifically improvements in Parkinson’s, life extension in cells and mice, and cancer patients losing their fear of death.The thread tying all of this together is simple but uncomfortable: longevity isn’t just about adding years to the body. It’s about tending to the nervous system, the mind, and the stories we carry.If we want to live longer and better, we may need to stop treating biology and psychology as separate systems, and start designing a more integrated, humane approach to aging.Timestamps:00:00 Introduction to Epigenetics and Longevity02:42 The Intersection of Psychedelics and Longevity05:36 Understanding the Hallmarks of Aging08:51 Mental Health, Neuroplasticity, and Aging11:45 Psychedelics and Neurodegenerative Diseases14:46 Psychedelics in Stroke Recovery17:33 Psychedelics and Trauma Healing20:30 Psychedelics in End-of-Life Care23:41 The Future of Longevity and PsychedelicsCONNECT WITH NINA’S NOTESNewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

What if the secret to aging well isn’t about crushing yourself in the gym, but about simple, consistent movement that you can sustain for life?In this episode, Nina sits down with Jaime Brenkus, the fitness pioneer behind 8 Minute Abs, for a refreshingly honest conversation about what actually matters for longevity and health. Jamie challenges conventional fitness wisdom and reveals why routine beats motivation, why resistance training becomes non-negotiable as we age, and how the choices we make today directly impact how we’ll feel decades from now.This isn’t about achieving the perfect body, it’s about building sustainable habits that let you wake up with energy, move with confidence, and age with vitality.Timestamps:00:00 Introducing Jaime Brenkus02:21 Changing The Way You Age02:36 What’s The Real Cost Of Aging?03:35 People Don’t Die Of Old Age, They Die Of Inactivity03:41 If You Don’t Make Time For Your Wellness, You’re Going To Make Time For Your Illness05:26 The Science Of Powerful Workouts07:41 Move Every Hour On The Hour (Ehoh)08:16 Jaime’s Daily Routine09:20 The Power Of Routine Over Motivation11:44 Resistance Training Is The Key To Build Muscle18:15 The Impact Of Aging On Fitness19:31 Your Diet Is Just As Important As Your Fitness20:27 You Have To Think Like A Lean Person23:35 Don’t Compare Yourself To Others24:49 If Exercise Is King, Nutrition Is Queen26:34 Jaime’s Principles To Eat Healthy - Lean, Green & Clean27:21 Nutrition: The Key To Longevity30:16 Portion Control Tips31:36 Your Waistline Is Your Lifeline36:28 Refuel Your Body, Don’t Fool Your Body36:47 The Importance Of Resistance Training41:59 Wake Up With A Grin Or A Groan In The Morning43:35 Consistency Beats Intensity44:31 Routine Over Motivation45:55 Lessons From Jack LaLanne50:11 First Steps To Fitness Transformation51:03 Don’t Forget The Resistance TrainingCONNECT WITH JAIME BRENKUSWebsite: https://jaimebrenkusfitness.com/Linkedin: https://www.linkedin.com/in/jaime-brenkus-3494422/Online Coaching: https://www.subscribepage.com/meetjaimeCONNECT WITH NINA’S NOTESNewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website:https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

What if the key to creativity, meaning, and happiness isn’t doing more, but doing less?When I realized I was spending 10 hours a week on Instagram, I knew something had to change. But instead of replacing it with more productivity hacks, I discovered something counterintuitive: my brain needs boredom.In this episode, I explore why eliminating boredom from our lives might be the root cause of modern depression and anxiety, and how embracing those uncomfortable moments of “doing nothing” can unlock creativity, meaning, and happiness.What You’ll Learn:* Why humans prefer electric shocks over being alone with their thoughts* The Default Mode Network and what happens when your brain has nothing to do* Why eliminating boredom might be causing our epidemic of depression* How Agatha Christie, Neil Gaiman, and Kate Nash used boredom to fuel their creative breakthroughs* Practical challenges to reclaim boredom in your lifeTimestamps:0:00 - My 10-hour Instagram problem2:15 - What happens when you’re bored4:30 - The electric shock experiment6:45 - Why we’ve engineered boredom out of our lives9:20 - The boredom challenge11:40 - How to get bored more often14:15 - Famous creators who credit boredom for their success17:30 - Book of the Week: Unreasonable Hospitality21:45 - Check This Out: 10-minute endometriosis test breakthroughLinks☀️ Are You Wasting Your Dopamine Budget Before Breakfast? - https://www.ninasnotes.xyz/p/153-are-you-wasting-your-dopamine48-Hour Phone Detox - https://www.ninasnotes.xyz/p/128-48-hours-unpluggedCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

What if healthcare could predict your future instead of just treating your present?In this episode, I’m joined by Michael Geer, co-founder of Humanity, to explore how AI is transforming healthcare from reactive treatment to predictive prevention.Michael and I discuss how large biological models, similar to large language models like ChatGPT, are making it possible to predict future health outcomes with unprecedented accuracy. We explore biological age versus chronological age, why personalized health recommendations will replace one-size-fits-all advice, and how AI literally saved Michael from permanent nerve damage.This conversation gets into the weeds of transformers, attention mechanisms, and the future of medicine, but don’t worry, we keep it accessible and practical.Key topics: biological age, large biological models, AI in healthcare, predictive medicine, personalized health, digital twins, preventive care, longevity scienceAbout the guest: Michael Geer is co-founder of Humanity, a company building tools to measure and reverse biological aging. Before Humanity, he helped grow Badoo to over 300 million users. Connect with Michael at [email protected] or learn more at humanity.healthTimestamps:00:00 Introduction to Predictive Healthcare02:28 The Motivation Behind Humanity05:39 The Shift from Reactive to Predictive Healthcare08:05 Understanding Biological Data and Predictions12:00 The Importance of Context in Health Predictions16:35 The Role of Doctors in a Predictive Framework21:42 Open Source Biological Models and Their Impact24:25 Digital Twins and Future of Treatment Predictions26:16 The Impact of Health Data on Treatment Predictions27:58 Exploring Longevity and Biological Age Predictions31:06 Modeling Interventions and Supplements for Health35:07 The Role of AI in Personalized Medicine39:06 The Future of Healthcare with Predictive ModelsLinks#80: 🎙️ INTERVIEW | Your Rate of Aging with Michael Geer, Co-Founder of HumanityCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyzYouTube: https://www.youtube.com/@Ninas-Notes Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this episode of Nina’s Notes, I explore VO2 max - potentially the most important health biomarker for longevity. I break down what VO2 max is, why it matters for your lifespan, and most importantly, how you can measure it yourself without expensive lab equipment.You can estimate your VO2 max with the Cooper’s Test, a simple 12-minute walking or running test you can do on any track or treadmill to estimate your VO2 max.I also share three proven training methods to boost your VO2 max: endurance training, interval training, and sprint interval training.Timestamps:00:00 Understanding VO2 Max and Its Importance07:42: Book of the Week09:14: Check This OutLinksMinoa Berlin Bookstore SubstackCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyzYouTube: https://www.youtube.com/@Ninas-Notes Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this conversation, Dr. Nina Patrick interviews Dr. Sioned Fôn Jones, founder of BoobyBiome, to discuss the breast milk microbiome: what we know, what we don’t, and how understanding it can improve infant health, enhance breast milk storage, and lead to healthier formulas.Dr. Sioned Fôn Jones is an award-winning scientist with a Master of Science in Chemistry and a PhD in Biophysics. She was listed in the 2024 Forbes 30 under 30 list, and was a recipient of the 2023 Potts Medal for her outstanding contribution to science. She has co-founded BoobyBiome which is a biotech start-up based at the Great Ormond Street Institute of Child Health leveraging extensive knowledge of the breast milk microbiome to create solutions that will revolutionise infant health.In the conversation, Sioned shares her scientific background, the importance of breast milk for infant health, and the challenges faced in women’s health research. Our discussion covers the diversity of the breast milk microbiome, the impact of maternal factors, and the innovative solutions being developed to enhance infant nutrition.BoobyBiome is developing innovations in the preservation of breast milk components, as well as the future potential of probiotics in infant health. The conversation concludes with insights on fundraising challenges and her vision for the future of women’s and infant health.Listen to the episode on 🔴YouTube, 🟢 Spotify, 🟣 Apple Podcasts, 🟠 Substack Podcasts.Key Takeaways:* Breast milk is not just food; it’s a dynamic substance.* The breast milk microbiome plays a crucial role in infant health.* Diversity in the breast milk microbiome varies significantly among mothers.* Super donors have a high abundance of beneficial probiotic species.* BoobyBiome has developed innovative storage solutions to preserve breast milk’s benefits.* Formula milk lacks microbiome components found in breast milk.Recommended Timestamps* 00:00 Introduction to Booby Biome* 00:23 The Science Behind Breast Milk Microbiome* 03:00 Diversity of the Breast Milk Microbiome* 06:01 Breast Milk Donation and Sampling* 08:42 Impact of Maternal Factors on Microbiome* 11:27 Feedback Loop Between Baby and Breast Milk* 14:47 Oxygen and Its Effects on Breast Milk Microbiome* 17:53 Innovations in Breast Milk Storage* 19:23 Comparing Breast Milk and Formula* 22:02 Future of Probiotics in Infant Health* 25:13 Challenges in Women’s Health and Fundraising* 30:17 Long-term Goals for Booby Biome* 36:13 Advice for Aspiring Scientists* 41:20 Collaborations and Future DirectionsWhere to find Dr. Sioned Fôn Jones:* LinkedIn* BoobyBiome WebsiteWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn* WebsiteThanks for listening to Nina’s Notes #155. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

The longevity economy is WAY bigger than you think.For years, I’ve been frustrated watching “longevity” get reduced to just health and wellness. Green smoothies and biohacking clinics.But here’s the thing: if we’re going to live to 100, we need more than optimized bloodwork.We need careers that span 60+ years. Financial systems that don’t collapse at retirement. Communities designed for multi-generational living. Purpose that extends beyond our working years.So I built a framework to map the ENTIRE longevity ecosystem: The Longevity Economy Wheel.It breaks down longevity into 4 categories and 12 sectors. Each sector depends on the others. Remove one, and the wheel doesn’t turn.In this video, I walk you through:* Why “longevity” and “wellness” becoming synonymous is a problem* The complete framework across Science, Lifestyle, Business, and Society* How entrepreneurs and investors can use this to find opportunities* Real companies pioneering each sectorThis is for anyone building in longevity, investing in it, or just trying to understand where this $7 trillion economy is headed.Recommended Timestamps:00:00 Introduction to the Longevity Economy Wheel03:03 The Longevity Economy Wheel Framework06:45 Content of the Week9:01 Check This OutLinks:📥 DOWNLOAD THE FREE GUIDEBOOK https://ninapatrick.xyz/product/guidebook-the-longevity-economy-wheel/🔗 CONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyzIf you’re building in any of these sectors, drop a comment—I want to hear what you’re working on! Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this episode, Dr. Nina Patrick breaks down the science of “cheap” vs “expensive” dopamine, and why the way you start your morning literally rewires your brain.If you wake up scrolling, snoozing, or stressing, you’re training your brain to crave instant rewards all day.But if you start your morning with sunlight, movement, and stillness, you’re building resilience, focus, and long-term motivation.Learn how to: ✨ Stop flooding your brain with cheap dopamine 🌞 Build a morning routine that boosts your natural motivation 💪 Rewire your brain for focus and fulfillmentIt’s not magic. It’s neuroscience.Recommended Timestamps:* 00:00 Introduction to Dopamine Budgeting* 02:06 Morning Routines and Dopamine* 05:48 Identifying Cheap Dopamine Sources* 07:52 Breaking Bad Morning Habits* 11:45 Rebalancing with Expensive Dopamine* 13:46 Book of the Week* 14:55 Check This OutLinks:Subscribe for more insights on neuroscience, brain health, and longevity: www.ninasnotes.xyzClick here to work with me as a mentor to build resilient minds: https://bit.ly/4nZEGZSNina’s Notes #122: Brain Hacks for Habit Change: https://www.ninasnotes.xyz/p/122-brain-hacks-for-habit-changeNina’s LinkedIn: https://www.linkedin.com/in/ninapatrick/ Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this episode of Nina’s Notes, Nina Patrick, PhD explores the profound effects of 5-MeO-DMT on the brain.She discusses the science behind altered states of consciousness, the unique brain activity induced by psychedelics, and how these experiences can lead to lasting changes in perspective and mental health.Recommended Timestamps:* 00:00 Understanding 5-MeO-DMT: The Science of Altered States* 05:35 Book of the Week* 06:32 Check This OutCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website:https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this episode of Nina’s Notes, Nina Patrick explores the fascinating connection between music, heart rate, and human emotions.She discusses how music at 75 BPM aligns with our resting heart rate, enhancing feelings of connection and emotional response.Nina also shares insights on creating personalized playlists based on heart rate and in the Check This Out section introduces an innovative drink designed to reduce blood alcohol levels quickly.Recommended Timestamps:00:00 The Science of Music and Human Connection03:58 Make a Heartrate Playlist04:39 Book of the Week10:24 Check This OutCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website:https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

In this episode of Nina’s Notes, Nina Patrick explores the connection between movement, particularly dance, and the brain’s happiness hormones.She discusses the four key neurotransmitters involved in happiness: dopamine, serotonin, oxytocin, and endorphins, and how they interact to create joy.Nina emphasizes the importance of social connection and shared experiences in activating these happiness pathways, highlighting the role of dance in fostering emotional and physical well-being.At the end, she provides practical tips for incorporating movement and connection into daily life to enhance happiness.Recommended Timestamps:* 00:00 Unlocking Happiness Through Movement* 04:09 The Power of Dance in Happiness* 08:28 The Neuroscience of Connection and Belonging* 09:03 Practical Tips to Create More Healthy Happiness* 09:54 Book of the Week* 10:24 Check This OutCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyz Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey friends,I’m giving a talk tonight at a beach party 🎉This isn’t just a party, it’s an invitation to reconnect with your happiest self through music, movement, and a touch of science. 🌈✨My talk unpacks “The Pursuit of Happiness” through the lens of biochemistry and neuroscience, revealing how dance floors, gatherings, connection, and friendships drive our brain’s joy systems. 🧠Set by the beach, kissed by sunlight, and carried into starlight, this edition of Shugi Nights is all about ALEGRIA - happiness.Details:🗓 Wednesday 30 April | 🕔 17h–02h📍 AURA — Estr. da Praia do Infante, Costa da Caparica🎶 LINEUP | IN ORDER OF APPEARANCE | 17h-02h* ⁠UDI FAGUNDES – Live on the beach under the sun 🌅* ⁠⁠DR. NINA PATRICK – Talks about “The Pursuit of Happiness” 🧠* ⁠MIGUEL DOMINGOS – Bringing fire to the floor 🔥* ⁠WAMANZI – DJ set to awaken your soul 🌊* ⁠SHUGI – Closing with a hybrid live/DJ set 💫Grab your ticket here.INTERVIEW | Understanding Addiction with Dr. Carl Erik Fisher, Author of The Urge: Our History of AddictionIn this week’s episode of the Nina’s Notes Podcast, I host a remarkable guest whose work explores the complex terrain of addiction, mental health, and human behavior.Dr. Carl Erik Fisher is an addiction physician, bioethicist, and Assistant Professor of Clinical Psychiatry at Columbia University. His unique perspective combines rigorous medical training with personal lived experience, deep philosophical inquiry, and a profound compassion for those struggling with addiction and mental health challenges.Dr. Fisher is the author of the acclaimed book The Urge: Our History of Addiction, which examines addiction through historical, cultural, and scientific lenses. In addition to the deep historical research in the book, Dr. Fisher openly shares his own journey with addiction, bringing an invaluable layer of authenticity and insight to his work. The Urge was named one of the best books of the year by both The New Yorker and The Boston Globe.His writing has appeared in prestigious publications including The New York Times, The Washington Post, The Guardian, Slate and Scientific American MIND, where he brings complex medical and ethical concepts to broader public understanding. He also writes the Rat Park with Carl Erik Fisher Substack.As the host of the podcast "Flourishing After Addiction," he explores addiction and recovery from science to spirituality, from philosophy to politics, and everything in between. He interviews leading experts in areas such as psychology, neurobiology, history, sociology, and more--as well as policy makers, advocates, and people with lived experience.In our conversation, we discuss the history of addiction and explore how the traditional view of addiction as simply either choice or compulsion fails to capture its true complexity.We discuss addiction beyond substances to include behavioral addiction and address the stigma that surrounds these conditions, and Dr. Fisher offers insights that combine scientific evidence with compassionate approaches to healing.Listen to the episode on 🟢 Spotify, 🟣 Apple Podcasts, 🟠 Substack Podcasts.Key Takeaways:* Addiction treatment is often not well covered in medical training.* The dichotomy of choice and compulsion in addiction is oversimplified.* Addiction should be viewed as a process of diminished control.* Cultural influences play a significant role in shaping addiction perceptions.* The environment significantly impacts addiction recovery.* The traditional definition of addiction needs to evolve to include behavioral aspects.* Genetics play a role in addiction but are not the sole factor.* Stigma around addiction affects treatment access and perceptions.* Different individuals require different pathways to recovery.Recommended Timestamps:* 00:00 Introduction to Addiction and Personal Journey* 03:04 The Evolution of Addiction Treatment* 05:58 Historical Perspectives on Addiction* 09:00 The Dichotomy of Choice and Compulsion* 12:14 Cultural Influences on Addiction* 15:02 The Role of Environment in Addiction Recovery* 18:01 Personal Experiences with Addiction* 21:05 Understanding Behavioral Addictions* 23:55 The Future of Addiction Treatment* 26:09 Understanding Gambling Disorder and Addiction* 29:40 Redefining Addiction: A Broader Perspective* 30:34 The Psychedelic Renaissance in Addiction Treatment* 34:11 Exploring Future Technologies in Addiction Treatment* 39:51 Addressing Stigma and Access to Treatment* 44:32 Pathways to Recovery: Resources and StrategiesWhere to find Dr. Carl Erik Fisher:* LinkedIn* Flourishing After Addiction Podcast* Website* Rat Park SubstackWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn* WebsiteThanks for listening to Nina’s Notes #130. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

💬 In this note:* 💉 Why GLP-1 Drugs Might Be the Future of Brain Health* 📚 The Paris Daughter* ⚡️ Controlling an Apple Vision Pro With Your ThoughtsWe know GLP-1 drugs like Ozempic cause weight loss, but users are reporting something else: "mental clarity" and "psychedelic-like" thinking shifts.Science is finding GLP-1 receptors throughout the brain's cognitive and reward pathways.This might explain why these medications:* Improve executive function* Help break addiction patterns* Show promise for Alzheimer's prevention* Change users' relationship with food at a fundamental levelCould these medications be cognitive enhancers hiding in plain sight?Listen to it here.Thanks for listening to Nina’s Notes #129! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey Friends,Two weekends ago I made a decision that felt both radical and oddly frightening.I put my phone in a drawer and committed to leaving it there for 48 hours.No checking notifications, no scrolling through social media, no quick Google searches.Just me, reconnecting with the world without my phone.Here’s how it went.💬 In this note:* 📵 48 Hours Unplugged* 📚 The Winemaker’s Wife* ⚡️ Mushroom LanguageThanks for listening to Nina’s Notes #128! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

INTERVIEW | Unlocking Your Flow State with Dr. Shama Rahman, CEO of NeurocreateI'm thrilled to welcome an extraordinary guest to the Nina’s Notes Podcast to expand upon insights she gave me when I wrote #119: Hacking Focus and Flow.Dr. Shama Rahman is a true polymath. She is a neuroscientist, entrepreneur, tech innovator, and award-winning musician. With a PhD in neuroscience from Imperial College London, she's dedicated her career to understanding human creativity and cognition, and applying those insights to technology and business.Shama is the founder and CEO of NeuroCreate, which aims to help individuals achieve flow states through innovative tools and neurofeedback. Her work sits at the intersection of neuroscience, artificial intelligence, and human creativity.But that's not all, Dr. Rahman is also an accomplished sitarist, TEDx speaker, and she was named as one of the Top 20 Inspiring Women in Tech.In this episode, we'll explore the importance of understanding flow, the role of AI in enhancing creativity, and practical techniques for achieving flow in daily life.Listen to the episode on 🟢 Spotify, 🟣 Apple Podcasts, 🟠 Substack Podcasts.Key Takeaways:* Creativity can be measured through brain activity.* Flow states are essential for optimal performance.* Flow is energy-intensive and cannot be sustained indefinitely.* Neurofeedback can help individuals achieve flow and immediate feedback is crucial for achieving flow.* AI can enhance creative processes and productivity.* Creative engagement techniques can facilitate flow.* Incorporating play can help induce a flow state.* Sleep quality impacts creativity and flow states.* Flow requires a balance of challenge and skill.Recommended Timestamps* 00:00 Introduction to Shama's Journey* 02:51 Exploring the Neuroscience of Creativity* 05:56 Understanding Flow States and Their Importance* 08:53 Neurofeedback and Measuring Flow* 11:58 The Role of AI in Enhancing Creativity* 14:51 Techniques for Achieving Flow* 17:57 The Dynamics of Flow in Performance* 20:57 Practical Applications of Flow in Daily Life* 26:11 Creative Approaches to Overcoming Tasks* 27:59 Exploring Psychedelics and Creativity* 30:20 The Impact of Microdosing on Creativity* 32:12 The Role of Altered States in Insight* 34:30 The Connection Between Sleep and Creativity* 36:44 Understanding Flow and Focus* 39:10 Circadian Rhythms and Flow* 41:50 The Joy of Flow StateWhere to find Dr. Shama Rahman:* LinkedIn* NeuroCreate WebsiteWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn* WebsiteThanks for listening to Nina’s Notes #127. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey Friends,It’s been a long time, nearly 2.5 years since I started this newsletter, and I want to introduce myself to my 2,340 readers.So, hi again! I’m Dr. Nina Patrick, the author of Nina’s Notes, a weekly health & science newsletter and podcast.My journey into longevity and health science started during my PhD, where I studied epigenetics, the code that sits on top of our DNA.Epigenetics controls which genes are turned on or off, and epigenetics is influenced by our environment.I also explored the neurotoxicity of MDMA (ecstasy) in the rat brain, which was my first real dive into how substances impact longevity and neurobiology.After my PhD, I worked in biotech startups in Silicon Valley, then launched my own at-home diagnostics company in Berlin, helping people track health biomarkers through urine tests.I also run Longevity Wednesdays, a Lisbon-based community for professionals in longevity, where we host events on everything from panels on which longevity supplement we should take, to building the investment case for women’s health.Through this work, I’ve become fascinated by the intersection of longevity, wellness, and psychedelics.And over time, I’ve developed my Six Pillars of Longevity.These are the foundations I live by, and today, I want to share them with you.Listen here.💬 In this note:* ⛩️ My 6 Pillars of Longevity* 📚 The Tusks of Extinction* ⚡️ The Woolly MouseThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🤬 Swearing reduces pain by 33%Research shows that taboo language triggers our fight-or-flight response, releasing adrenaline and dulling pain receptors.However, it works best if you don't swear regularly.Save those expletives for when you really need them!Read my latest article on the analgesic effect of swearing.Listen here 💬 In this note:* 🤬 Saying F**K Kills Pain Both Physical & Emotional* 📚 Shift: Silo Book #2* ⚡️ Structures Under the PyramidsThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Your heart has its own brainThe HeartMath Institute found that the heart communicates with the brain in 4 ways:🩷 Neurologically🩷 Biochemically🩷 Biophysically🩷 EnergeticallyBy practicing bringing your heart rate variability (HRV) into a harmonious state called “coherence”, we can reset emotional patterns, improve decision-making & even enhance intuition.Try this:↳Close your eyes↳ Focus on your heart↳ Breathe deeply - Imagine your breath flowing in and out through this heart area.↳ Establish a comfortable rhythm, slightly slower and deeper than normal↳ Bring a positive emotion into your mind and heart - appreciation, care, or gratitude↳ Continue for 3-5 minutes daily to build skill and sustainability.Listen here 💬 In this note:* ❤️ Is the Heart a Source of Intelligence and Guidance?* 📚 What To Say When You Talk To Yourself* ⚡️ Phone DetoxThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

👀 Ever seen a familiar face in a place you've never been?I have, and guess what?Your brain is playing a trick on you.In unfamiliar settings, your brain works overtime to find patterns, especially with faces, to create a sense of comfort and connection.This is the "familiarization illusion" in action.Why does this happen? And what does it reveal about our deep need for belonging?I’ll tell you in my latest article.Listen it here.💬 In this note:* 😁 Seeing Familiar Faces in Strange Places* 📚 The Power of Now* ⚡️ New World Record for Rubik’s CubeThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Struggling to break a habit? Blame your brain.Your habits can run on autopilot, controlled by the basal ganglia, your brain’s habit HQ.The more a habit is repeated, the stronger the neural pathway becomes.But change is possible.The key to changing habits is to leverage environmental cues, celebrate small wins, and prioritize rest.Listen to my full article here about hacking your brain to change habits.💬 In this note:* 🧠 Brain Hacks for Habit Change* 📚 Counterfeit* ⚡️A 93-year-old man with the body of a 40-year-oldThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🔬 Curious About Ozone Therapy?While the value of ozone therapy is still debated, research shows promising results for pain management, immune support & wound healing.Listen to my latest Nina’s Note below to discover how this controversial treatment works and what science says about its effectiveness.💬 In this note:* 💉 Ozone Therapy for Health and Healing* 📚 The Untethered Soul* ⚡️ Men’s Thigh-High BootsLinks:* Visit the OxyClinic website* A 2014 study looked at intravenous ozone therapy, injecting ozone mixed with blood, for treating COPD. * For diabetes and chronic pain, research from 2018 indicated that ozone may correct oxidative stress by activating the body’s immune and antioxidant systems.* According to a 2019 study, ozone therapy in people with diabetic foot ulcers helped close the wound and reduced the chances of infection.* A 2015 study also found that ozone therapy could be helpful for wound healing, a common side effect of diabetes.A 2018 study found that ozone mixed with blood and injected into people with HIV significantly reduced their viral load over a 2-year period. A lower viral load means less of the virus is present, which can improve long-term health. The study noted that more research is needed on the use of ozone therapy for the treatment of HIV.* Research from 2018 indicated that ozone therapy may help with knee osteoarthritis by improving range of motion and delaying decline.* The Untethered Soul by Michael A. Singer* The Surrender Experiment, first (BOTW in Nina’s Notes #67)Thanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

This month’s guidebook is sponsored by TejoMed and it is all about Men’s Health.Focusing on how to optimize health in midlife, the Men’s Health after 40 guidebook covers:* The Science of Male Aging: Understanding What Happens After 40* Fuel for Strength: The Male Nutrition Program for Energy and Vitality* The Power of Muscle Training* Cardiovascular Health: How to Protect Your Heart* Preventive Healthcare: What Tests and Checkups Do You Actually Need?* Sexual Health and Libido: What Every Man Should Know* Prostate Health: Essential Information for Men* Key TakeawaysDownload the guidebook at: https://ninapatrick.xyz/guides/💬 In this note:* 📘 Guidebook: Men’s Health After 40* 📚 Wool (Silo #1)* ⚡️ Zebra StripingThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🧠 Have you ever been so absorbed in a task that time seemed to disappear?That's not just focus – it's flow.In my latest article, I cover the neural mechanisms that differentiate attention, focus, and flow states.While we often use these terms interchangeably, they're actually distinct cognitive processes that serve different purposes in how we interact with the world.Understanding these states isn't just academic, it's crucial for anyone looking to enhance their performance, creativity, and overall cognitive function.Listen to the full article here on the Nina’s Notes Podcast.💬 In this note:* 🎯 Hacking Focus & Flow* 🎧 Why didn’t Chris and Dan get into Berghain?* ⚡️ Gardening’s Hidden Healing PowersThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Freedivers push physiological boundaries and unlock profound inner experiences. Together with Amánda Argot Efthimiou, I dive into the effects of freediving on your biology, neurology and consciousness.Science meets meditation beneath the waves.Listen to the whole article here on the Nina’s Notes Podcast.💬 In this note:* 🤿 Breath and Depth: How Freediving Affects Your Body* 🎥 Humanity and the Deep Ocean* ⚡️ The 10,000 Year ClockThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey Friends,Help me make this year of Nina’s Notes great by filling out this quick survey. Share your feedback about Nina’s Notes and share some information about you so I can create the content you want to read.It will take just 3 minutes to complete.Thank you! Thank you!On this episode I sit down with Keith C Ellis, PhD, an Associate Professor in the Department of Medicinal Chemistry at Virginia Commonwealth University and a natural products chemist.He is the founder and CEO of Science-Driven Supplements, where he uses his knowledge of physiology, pharmacology, drugs, and natural products to create products to tackle big public health challenges.Keith was frustrated with the treatment options for long COVID, and used his expertise in natural product chemistry to reverse engineer a solution based on the positive results shown from using anticoagulant drugs to treat long COVID.The resulting product is called CircuGuard, which combines three natural ingredients that target the same biological pathways as triple anticoagulant therapy, in a dose which is safe for over-the-counter use.Listen to the episode on 🟢 Spotify, 🟣 Apple Podcasts, 🟠 Substack Podcasts to learn the origin story of CircuGuard and how Keith came up with this solution to help the millions suffering from long COVID.Key Takeaways:* There are over 400 million cases of long COVID projected worldwide.* Long COVID symptoms are diverse and not well-defined, therefore patients often experience frustration due to lack of clear diagnostics.* A new hypothesis suggests that microclots in the blood cause long COVID symptoms.* Unfortunately, testing for microclots is currently limited and not widely available.* Triple anticoagulant therapy shows promise but has safety concerns, and CircuGuard aims to provide a safer treatment option using natural anticoagulants for the treatment of long COVID.* Real-life testimonials highlight the positive impact of Circugard on long COVID symptoms.* Users are advised to take Circugard for three to six months for best results.Listen now on Apple Podcasts, Spotify, and Substack Podcasts.Recommended Timestamps* 00:00 Introduction to Long COVID Research* 06:00 The Microclots Hypothesis* 11:58 Testing and Treatment for Microclots* 22:24 Reverse Engineering Pharmaceutical Therapy* 28:37 CircuGuard: Market Launch and Mission* 34:50 Long COVID Treatment: Expectations and Recommendations* 43:49 Advice for Entrepreneurs in Long COVID ResearchWhere to find Keith C. Ellis, PhD:* LinkedIn* Keith C Ellis’ Website* CircuGuard Website* Science Driven SupplementsWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn* WebsiteThanks for listening to Nina’s Notes #117. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

The breakthroughs we're seeing in psychedelic medicine today started with non-profit organizations taking risks that others wouldn't.Three organizations leading the charge are Multidisciplinary Association for Psychedelic Studies (MAPS), OPEN Foundation and Champalimaud Foundation.Psychedelic research faces unique hurdles, such as Schedule I drug classification, complex regulatory requirements, and historical stigma. Traditional funding sources (pharma, government and academia) often avoid these high-risk, long-term investments, which is where non-profits can make big strides. They tend to be mission-driven, patient-focused, and have a long-term commitment to research.Check out my latest Nina's Note to learn how these organizations push psychedelic research forward and act as bridge-builders between science and public understanding.💬 In this note:* 🏢 Non-Profit Organizations Are the Hidden Heroes Advancing Psychedelic Science* 🎧 DOAC: The Happiness Expert* ⚡️ Physical Exercise Helps Neurons GrowThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Hey Friends,Happy New Year!Welcome back to a new year of Nina’s Notes.I publish every Wednesday, so make sure you are subscribed to get hot & fresh health and science content in your inbox each week.P.S. This content looks way better via email. If you’re reading this on LinkedIn, head over to the newsletter site to get registered to receive the newsletter in your inbox.In this episode, I chat with Grace Blest-Hopley, PhD, the CEO of Hystelica, CSO of NWPharma and a Reserve Officer for the British Army.We discuss her company, Hystelica, whose mission is to research, advocate and educate for safe and effective psychedelic use for women.They are currently running an observational study looking at the impact of microdosing psychedelic substances on menopausal symptoms. They are recruiting participants in the study. If you wish to take part, you can get in touch here.Beyond Hystelica, we discuss Grace’s military experience and her work with the Heroic Hearts Project, which supports veterans through psychedelic therapy and the importance of community support to bring psychedelic therapies to veterans.Key Takeaways:* Grace’s work with Heroic Hearts Project focuses on using psychedelics to support veterans with PTSD. Grace believes that understanding the military experience is crucial for addressing PTSD effectively.* Hystelica was founded to address the lack of research on psychedelics and women's health.* The gender data gap in research is a significant issue. Research needs to focus on women's specific health needs and women's health should not be seen as niche.* Understanding the menstrual cycle is essential in research, and microdosing psychedelics may help alleviate menopause symptoms.* Patient advocacy is vital in the psychedelic research space.Listen now on Apple Podcasts, Spotify, and Substack Podcasts.Recommended Timestamps* 00:00 Introduction and Grace’s Background* 06:04 Military Experience and Leadership Development* 12:02 Heroic Hearts Project and Its Impact* 22:01 Research Initiatives and Data Collection* 29:07 Future Directions and Collaborations* 36:30 Designing the Studies at Hystelica & Observational Insights* 44:48 The Gender Data Gap in Medical Research* 49:57 Innovative Tools for Women's Health ResearchWhere to find Grace Blest-Hopley, PhD:* Hystelica* Impact of Microdosing Psychedelics on Menopausal Symptoms Study* Heroic Hearts* LinkedinWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn* WebsiteThanks for listening to Nina’s Notes #115. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

💃Dancing is magic for your mind, body, and soul.Dance sharpens your brain, lifts your mood, and even helps fight dementia.For Parkinson’s patients, it restores rhythm.For everyone, it’s a natural antidepressant, boosting serotonin and creating joy.It’s not just about the steps, it’s about connection, flow, and belonging.Let’s move. 🎶💬 In this note:* 💃🏽 Dance on the Brain* 📚 Welcome to the Hyunam-Dong Bookshop* ⚡️ Whoops Adds Psychedelics TrackingThanks for reading Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

😴 Did you know women need more sleep than men? Science explains why:* Women’s brains process more info daily* Their hormones affect sleep quality* And they have a 40% higher risk of insomniaBecause of this women need on average 11 minutes more sleep than men!Check out the new research which reveals the fascinating science behind the sleep gender gap in my latest note!💬 In this note:* 💤 The Sleep Gender Gap* 🎥  The Law According to Lidia Poët - Season 2* ⚡️ The Universe Outside the Big BangThanks for listening to Nina’s Notes #113. If you like this newsletter, click the share button and send it to a friend. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Metabolic psychiatry shows a clear connection between metabolic health and mental health.It starts with food. Ketogenic diet and lifestyle changes are showing promise in treating various mental disorders. Read more about this new field of metabolic psychiatry in my latest Note.💬 In this note:* 🥗 Metabolic Psychiatry* 🎧 The Feeling that Moves us Forward* ⚡️ Eye ImplantThanks for listening to Nina’s Notes #113. If you like this newsletter, click the share button and send it to a friend. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🎙️ INTERVIEW | Improving Brain Health with VR with Amir Bozorgzadeh, Co-Founder & CEO of VirtuLeapIn this episode, I chat with Dr. Amir Bozorgzadeh, the co-founder & CEO of VirtuLeap.We talk about how we can use VR to improve our brain function. He calls VirtuLeap, “A gym for your mind”VirtuLeap combines neuroscience and virtual reality to help increase attention levels, and address cognitive illnesses, disorders, and learning challenges.VirtuLeap makes Enhance VR, a brain training app offering short, gamified cognitive workouts and Cogniclear VR, a VR-based cognitive screening test that uses gamified scenarios to assess a wide range of cognitive abilities. Their goal is to elevate the cognitive assessment and training industry with VR and AI.Key Takeaways:* Amir's fascination with psychometric tests, like the MBTI (Myers-Briggs Type Indicator) led him to explore VR.* Exposure therapy in VR can help overcome phobias and anxiety.* VirtuLeap focuses on cognitive assessment and ADHD treatment.* The gaming aspect of VR can enhance user engagement in therapy.* Generative AI can revolutionize content creation in VR.* Future advancements in VR will integrate AI and robotics.* Understanding the body-mind relationship is crucial for mental health.* Balancing technology use is essential for mental well-being, and mindfulness may be more beneficial than constant cognitive stimulation.Listen now on Apple Podcasts, Spotify, and Substack Podcasts.Recommended Timestamps00:00 Introduction to Neurotech and Personal Journey03:03 The Impact of Virtual Reality on Mental Health06:13 VirtuLeap: Bridging VR and Healthcare09:02 Cognitive Assessment and ADHD Focus11:51 Clinical Studies and Therapeutic Evidence14:56 Game Mechanics and User Experience17:57 Future Directions and Regulatory Goals20:49 Partnerships and the Elderverse26:48 Success Stories and User Feedback28:33 Expanding Applications Beyond Cognitive Training32:53 Game Difficulty and Cognitive Challenges35:06 Cognitive Enhancement and Its Limits39:01 Future of VR and Technological Advancements45:44 The Intersection of VR, AI, and RoboticsWhere to find Amir Bozorgzadeh:* VirtuLeap* LinkedinWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn * WebsiteThanks for listening to Nina’s Notes #111. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

From heart health to brain function, sex affects us in fascinating ways. It can boost mood, relieve pain, and even enhance sleep. Studies show that it lights up our brain’s reward system, releasing feel-good hormones like dopamine and oxytocin. And the benefits don’t stop there.Sex can improve cognitive function as we age and support emotional well-being. My latest article is about how these powerful connections between mind and body can shape our health and happiness.💬 In this note:* 🧠 What Sex Does to the Brain* 🎥 Uglies* ⚡️ The Blue LEDThanks for reading Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🎙️ INTERVIEW | Transform Your Health with the Fasting Mimicking Diet with Joseph Autoun, CEO of L-Nutra & ProlonMy guest this week is Dr. Joseph Antoun, the CEO of L-Nutra, the makers of ProLon.Dr. Antoun discusses his journey from traditional medicine to preventive health, emphasizing the importance of nutrition and fasting in promoting longevity. “The only product we consume every day is nutrition.”We talk about ProLon, a fasting mimicking diet designed to rejuvenate cells and improve metabolic health. We cover the science behind fasting, the role of muscle in longevity, and the impact of ProLon on diabetes reversal through clinical trials. ProLon is an innovative program designed to help individuals manage diabetes and improve overall health. We also discuss the science behind insulin-like growth factor (IGF) and its implications for aging, as well as the importance of balancing protein intake for longevity. Dr. Antoun shares personal insights on the benefits of ProLon and his thoughts on the importance of trusting scientific research in nutrition.Key Takeaways:* Aging is the root cause of many chronic diseases.* Nutrition is the only product we consume daily that can impact our health.* Fasting mimicking diets and regular fasting can rejuvenate cells, decrease biological age and promote longevity.* Muscle health is critical for metabolic function and longevity.* ProLon is designed to provide the benefits of fasting without complete food deprivation.* Clinical trials show significant benefits of ProLon for diabetes management, particularly in the reversal of pre-diabetes and Type II diabetes.* Maintaining muscle mass is essential for long-term health. * The program for pre-diabetics costs $250, which includes food and optional professional guidance.* Skin rejuvenation is a significant benefit of the ProLon program.* Trusting scientific research is essential in choosing dietary products.* Future trends in longevity diets will focus on clean, scientifically-backed nutrition.Listen now on Apple Podcasts, Spotify, and Substack Podcasts.Recommended Timestamps00:00 Introduction to Dr. Joseph Antoun and Prolon01:58 The Shift from Sick Care to Preventive Health03:58 Understanding Aging and Its Impact on Health06:04 The Science Behind Fasting and Nutrition09:58 The Fasting Mimicking Diet Explained12:04 ProLon: A Revolutionary Approach to Nutrition17:58 The Role of Muscle in Longevity24:04 Clinical Trials and Diabetes Reversal29:57 Maintaining Health After the Fasting Mimicking Diet32:13 Affordable Health Solutions for Diabetes33:31 Understanding ProLon and Its Benefits34:42 Kickstarting Health: ProLon for Different Profiles36:29 Experiencing ProLon: Personal Insights and Benefits39:29 The Science Behind IGF and Longevity44:48 Balancing Protein Intake for Longevity47:37 The Role of Nutrition in Longevity51:04 Future Trends in Longevity DietsWhere to find Dr. Joseph Autoun & Prolon:* L-Nutra* ProLon* LinkedInWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn * WebsiteThanks for listening to Nina’s Notes #109. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Are we on the brink of immortality? 🤯 This week’s Nina’s Note is a deep dive into the science behind eternal life. From immortal jellyfish that regenerate to human cryonics, I explore the possibilities and challenges of living forever. 💬 In this note:* 🧛🏻 Can Humans Achieve Immortality?* 📚 Humankind* ⚡️ Lucid Dream ConversationLinks:* Roundworm’s brain map directing a Lego robot in Smithsonian Magazine* Interview with Mike Geer - Your Rate of Aging* REMSpace* Read more about lucid dreaming and how to achieve it in Nina’s Notes #18Thanks for listening to Nina’s Notes #108. If you like this newsletter, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Are you struggling with sleep? 😴 Research shows that sleep aids might not be the answer. Learn how they can disrupt your sleep cycle and lead to dependence in my latest Nina’s Notes.💬 In this note:* 😴 Natural Sleep vs. Sedation* 📚 Vile Bodies* ⚡️ First Humanoid Robot FactoryLinks: * 2010 meta-analysis study* Matthew Walker’s Book Why We Sleep* Read more about GHB in Nina’s Notes #41* Sleep for Longevity Guidebook Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🌍 Older adults (65+) are the fastest-growing age group globally, projected to reach 1.5 billion by mid-century. This shift calls for innovative solutions to enhance their well-being.Virtual Reality (VR) is a game-changer, providing immersive experiences that combat loneliness, support memory care, and improve overall quality of life.Companies like @myndimmersive and @thrivepavilion are fighting social isolation by creating virtual worlds specially designed for older adults.Discover the “Elderverse” and its impact! Check it out in my latest Nina’s Notes.💬 In this note:* 👵🏽 The Elderverse* 🎧 The Brain Rot Dr* ⚡️ AlarmoNina’s Notes is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Attending music festivals can be life-changing, but it’s important to prioritize health! From hydration to smart supplement strategies, recovery is key. I explore the best supplements for post-party recovery and brain health in this latest article. Stay safe, and enjoy the music! 💬 In this note:* 🕺🏾 Dance All Night, Recover Like a Pro* 📚 How to Say No* ⚡️ PestoThanks for listening to Nina’s Notes! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

Did you know brain-computer interfaces (BCIs) have been around for over 20 years? 🤯 🧠In Nina's Notes #104, I dive into the history of BCIs, from early experiments to recent breakthroughs like @Neuralink. BCIs have been changing lives since 2006, and it is becoming clear that they will likely become an integral part of our daily lives at some point in the future, to not only restore function in those with disabilities, but to perhaps also enhance human abilities in ways we are only beginning to imagine.💬 In this note:* 🤖 Part Man, Part Machine* 📚 DOAC: The Canceled Professor* ⚡️ Moo Deng LivestreamNina’s Notes is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

💬 In this note:* 📘 Guidebook: Stretching for Longevity* 📚 Gathering of Strangers* ⚡️ Flappy BirdThis month’s guidebook is all about flexibility and how you can stretch to boost your health and longevity. In the guidebook, I cover:* Stretching and Aging * Types of Stretching * Stretching for Different Stages of Life * Daily Stretching Routines for Longevity * Special Considerations for Aging Bodies I also include a 7-Day Longevity Stretching Program and a 30 Day Flexibility Challenge.Check it out in my latest newsletter, or download the guide from my website.Want to join the Longevity Wednesdays community? Sign up to our mailing list here. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

💔 Heartbreak hurts and not just emotionally. Science shows that breakups trigger the same brain regions as physical pain. From dopamine highs to oxytocin withdrawals, love truly is a powerful drug. Learn how your brain reacts and how to heal effectively in my latest article. Listen here.💬 In this note:* 💔 The Neuroscience of Heartbreak* 📚 Emily in Paris (again)* ⚡️ Update ScreenThanks for listening to Nina’s Notes #102! This post is public so feel free to share it. Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe

🎙️ INTERVIEW | Addressing Mind-Body Disconnection through Somatic Therapy with Jeff KroneIn this episode, my guest is Jeff Krone, a somatic psychotherapist and he shares his personal journey starting with his first experience with holotropic breathwork, discovering the importance of the mind-body connection, and how that led him to practice and teach somatic psychotherapy. Somatic psychotherapy focuses on the mind-body connection and the role of the nervous system in healing. It involves techniques such as somatic experiencing, craniosacral therapy, and Rosen method bodywork. Chronic pain can be addressed by diving into the pain and exploring its underlying causes beyond the physical. Jeff discusses the concept of interoception, which is the link between emotions and how the body feels, and how somatic psychotherapy can help improve interoceptive awareness. He also explores the impact of mind-body disconnection on mental health and chronic pain, as well as the role of somatic therapy in addressing these issues. We also discuss other methods to enhance the mind-body connection including psychedelics, meditation, breathwork, and authentic movement.Key Takeaways:* Somatic psychotherapy is a therapy that includes the body and works from a bottom-up approach.* Interoception is the link between emotions and how the body feels, and improving interoceptive awareness can have a positive impact on mental health.* Mind-body disconnection can manifest in serious mental health conditions, and somatic therapy can help address this disconnection.* Somatic therapy can also be beneficial for managing chronic pain by improving body awareness and addressing underlying dysfunctions.* Developing a connection with the body and improving interoceptive awareness can lead to a more fulfilling and vibrant life. Somatic psychotherapy explores the mind-body connection and the role of the nervous system in healing.* Diving into chronic pain and exploring its underlying causes beyond the physical can be powerful for healing.* Methods to enhance the mind-body connection include psychedelics, meditation, breathwork, and authentic movement.* Biofeedback tools like heart rate variability tracking can measure the connection between the mind and body.* Online resources and training programs make somatic psychotherapy more accessible to a wider range of peopleListen now on Apple Podcasts, Spotify, and Substack Podcasts.Recommended Timestamps00:00 Introduction to Somatic Psychotherapy05:19 Understanding Interoception and Emotional Awareness08:21 Strategies for Improving Body-Mind Connection15:11 Mind-Body Disconnection in Western Culture21:00 The Impact of Mind-Body Disconnection on Mental Health23:02 Exploring the Relationship Between Interoception and Chronic Pain27:04 Exploring the Mind-Body Connection32:00 Personal Experiences of Healing38:05 Enhancing the Mind-Body Connection47:46 Measuring the Mind-Body Connection50:46 Making Somatic Psychotherapy AccessibleWhere to find Jeff Krone:* LinkedinWhere to find Nina Patrick, PhD:* Newsletter* LinkedIn * WebsiteThanks for listening to Nina’s Notes #101. If you like this newsletter & podcast, click the share button and send it to a friend.Edited by Wright Time Publishing Get full access to Nina’s Notes at www.ninasnotes.xyz/subscribe