#63 – AMA #7: Exercise framework, deadlifting, lower back pain, blood pressure, nootropics, CGM, and more

In this “Ask Me Anything” (AMA) episode, Peter answers a wide range of questions from subscribers. Bob Kaplan, Peter’s head of research, asks the questions. If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed. You can also watch (or listen) to this full episode on our website at the AMA #7 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

AMA #7 Sneak Peak:

We discuss:

• What can I do to prevent/reduce interruptions in sleep due to needing to get up to urinate at night? [2:15];
• Peter’s note card system for organizing his to-do lists [6:15];
• How do I get smarter at reading/understanding the studies (or the media’s interpretation of them) that get the headlines on health and/or disease? [10:30];
• How can I obtain a continuous glucose monitor (CGM) as a non-diabetic individual? [11:55];
• What is the most effective way to bring blood pressure down? [15:00];
• Does Peter use any nootropics? [28:10];
• Peter’s thoughts pertaining to concussions and head trauma [33:00];
• Does Peter structure his exercise plan for lifespan or healthspan? [36:45];
• How did Peter rebuild his lower back strength after his devastating injury during med school? [38:15];
• Peter’s approach to deadlifting with a bad lower back [43:25];
• Did Peter cave and buy a dog? [51:50]; and
• More.

What can I do to prevent/reduce interruptions in sleep due to needing to get up to urinate at night? [2:15]

Step 1: Don’t drink water too close to bed (captain obvious)

Step 2: Avoid alcohol

• Alcohol inhibits a hormone called ADH, antidiuretic hormone, also known as vasopressin
• Alcohol disproportionately will drive you to want to pee

If you’ve taken those first two steps and you’re still having trouble, you may want to contact your doctor and 

• Investigate prostate size (men); and/or
• Measure a “post void residual” for urinary retention (men and women)

Peter’s note card system for organizing his to-do lists [6:15]

• Peter carries note cards in a pouch made by Levenger
• He uses 3” by 5” cards

The system

1. First card (green or white)=daily to do list

{end of show notes preview}