Biohacking Superhuman Performance Nathalie Niddam

What is eccentric loading?
 
In this episode of the Biohacking Superhuman Performance podcast, I chat with Raj Chaudhuri about eccentric loading. We delve into the health benefits of eccentric loading, from targeting the crucial type 2B muscle fibers to the time efficiency of this training method. We'll reveal the secrets to maintaining muscle mass for longevity and functional movement, and how this can be achieved with only a few minutes of work per week. 
 
The conversation will lead us into the world of functional fitness for longevity, the importance of preserving muscle mass as we age, and the limitations of traditional resistance methods. We'll also discuss the exciting possibilities of high intensity training, even for those with busy schedules. 
 
To conclude, we'll explore the hormonal benefits of eccentric training, particularly the natural production of growth hormones, giving you another compelling reason to incorporate eccentric loading into your fitness regimen. 
 
Raj Chaudhuri is a Professional Tennis Coach / Strength and Conditioning Coach with over 2 decades of experience working with numerous Grand Slam and WTA Tour Champions as well as US Fed Cup, and Olympic Teams. He is the Inventor of the Synapse. 
 
Go to www.synapse-ccr.com and use code NAT for free shipping and a 1:1 chat with Raj to get you started (available for the 20 first people only)!



Thank you to our sponsors for making this episode possible:
Neurohacker:  Visit neurohacker.com/NATHALIE and use the code NATHALIE to save 15%.
Berkeley Life: Visit berkeleylife.com and use code NIDDBL.
Profound Health: Visit www.profound-health.com and use code longevity15 to save 15% off your first order.



Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Nat’s Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
 
Find more from Raj:
Website: www.synapse-ccr.com/ 
Instagram: www.instagram.com/synapse_ccr
Facebook: www.facebook.com/SynapseCCR 
 
What we discuss:
(00:02) - Exploring Eccentric Loading in Training
(14:27) - Benefits of Eccentric Loading for Muscles
(20:34) - Eccentric Loading and Neurological Benefits
(27:34) - Neural Stimulation for Longevity Importance
(32:36) - Exploring the Benefits of Synapse Training
(45:40) - Maximizing Intensity and Efficiency in Training
(52:51) - Eccentric Training and Growth Hormone Benefits
 
Key takeaways:
 
Eccentric loading is a method which strengthens both your muscles and your body's connective tissues. This training method minimizes the risk of injury all while maximizing muscle growth.   While regular stretching will just increase your range of motion and lengthen the muscle, eccentric training will not only increase your range of motion and lengthen the muscle, but it will also strengthen the tissue so it can create more force at a greater angle  Eccentric loading can help preserve the muscle fibers we hang on to as we get older, which is one of the biggest predictors for longevity.

In this solo episode of the Biohacking Superhuman Performance podcast, we share with you my strategies that will help you enjoy the festive celebrations to the fullest, without compromising your health. We dive into the heart of the holiday season, providing practical tips for avoiding post-feasting bloating and maintaining your routines. 
 
We also chat about the importance of staying hydrated, keeping your blood sugar levels balanced, and how to stay in shape while you enjoy those holiday treats.
 
As for mental wellness, we equip you with tools and techniques for managing stress and achieving a balanced nervous system amidst the holiday hustle. 



Thank you to our sponsors for making this episode possible:
Restoracell: Use code NAT25 at www.vitaliskincare.com



Find more from Nathalie:
 
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Nat’s Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
 
What we discuss:
 
(00:09) - My Holiday Hacks
(08:58) - Holiday Nutrition and Supplement Tips
(14:30) - Healthy Habits During the Holidays
(25:32) - Tools for Nervous System Balance
 

If there is one thing that humanity has been striving for since its inception, is the pursuit of longevity. Today I’m with Chris Mirabile, Founder & CEO of NOVOS Labs who brings us one step closer to cracking the code of aging and longevity and offers fascinating insight into the intersection of health, performance, and longevity. We discuss how short-term health strategies may not always contribute positively to longevity, and the nine hallmarks of aging that NOVOS Labs aims to address. These include loss of proteostasis, DNA damage, attrition of telomeres, mitochondrial dysfunction, cellular senescence, altered cellular communication, dysregulated nutrient sensing, epigenetic alterations, and telomere shortening. 
 
Chris’s interest in health began when he was 12 and evolved into a passion after he was cured of a brain tumor when he was 16. Chris has researched and integrated longevity practices and interventions into his life for more than ten years, has achieved a biological age 13.6 years younger than his chronological age, and according to epigenetic tests like DunedInPACE, is aging 31% slower biologically than chronologically. As we dive deeper into the realm of aging and anti-aging strategies, we bring ourselves one step closer to a future where longevity is not just a dream, but a reality.
 
Chris Mirabile graduated from NYU Stern School of Business and later won their business plan competition with his startup company, Hotlist, a location-based social network that scaled to 220 million people’s social plans. Chris has launched multiple successful technology ventures and has advised biotech startups and NYU Langone Hospital. 
 
Vist novoslabs.com and use code NAT5 to save.
 
Thank you to our sponsors for making this episode possible:
BiOptimizers: Use code bionat10 at magbreakthrough.com/bionat 
LMNT: Visit DrinkLMNT.com/NAT - no code needed
Mitopure: Use code NAT10 for 10% off at https://www.timelinenutrition.com/shop/nutrition.



Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Nat’s Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
 
Find more from Chris:
Instagram: instagram.com/slowmyage/
Twitter: twitter.com/slowmyage
Website: slowmyage.com
 
What we discuss:
(0:03:00) - The Short-Term Health vs. Longevity Dilemma
(0:10:34) - Balancing Strategies for Longevity
(0:19:29) - Aging and Anti-Aging Formulations
(0:28:32) - Autophagy and Microbiome in Aging
(0:39:26) - Understanding Senescent Cells-Safest Approach
(0:53:55) - Comparing Different Aging Clocks
 
Key takeaways:
Aging and longevity are complex processes with numerous factors at play, such as loss of proteostasis, DNA damage, attrition of telomeres, mitochondrial dysfunction, cellular senescence, altered cellular communication, dysregulated nutrient sensing, epigenetic alterations, and telomere shortening.  Senescent cells, while often perceived negatively due to their contribution to aging, can also play beneficial roles in certain contexts such as wound healing and limiting fibrosis. However, current senolytics can pose risks due to potential toxicity and lack of precision in targeting the right cells. While strategies such as severe caloric restriction or prolonged fasting can contribute to longevity, they may also have detrimental effects on short-term health and performance. It's crucial to strike a balance and consider the long-term implications of these health strategies. The ideal time to start implementing longevity strategies, like Novos, is around late 20s to early 30s.  

What happens to your gut health when you take antibiotics?
 
In this episode of the Biohacking Superhuman Performance podcast, we chat with Colleen Cutcliffe of Pendulum Life about the effects of our gut microbiome on our mental health, metabolism, energy levels, and learn to pinpoint signs of compromised gut health.
 
Colleen dissects the nuances of probiotics, prebiotics, postbiotics, and synbiotics, and how these elements interact in our gut. Additionally, we examine the often-underestimated impact of antibiotics on our microbiome and how it can be combated with effective strategies.
 
Lastly, we shift our focus to a specific strain of bacteria, known as akkermansia, and explore their role in food metabolism and mood regulation. In the same vein, we contemplate on the potential risks of long-term drug use including GLP-1, and delve into the impact of metformin on gut health. 
 
Colleen Cutcliffe is the CEO and Co-Founder of Pendulum Therapeutics. Colleen has over 20 years of experience managing and leading teams in biotech, pharma and academia. Prior to that, Colleen was a Scientist at Elan Pharmaceuticals. Colleen completed her postdoctoral research at Northwestern’s Children’s Memorial Hospital, received her Ph.D. in Biochemistry and Molecular Biology from Johns Hopkins University and received her B.A. in Biochemistry from Wellesley College.
 
Thank you to our sponsors for making this episode possible:
 
Healthgevity: Go to healthgev.com and use code LONGEVITY to save.
Berkeley Life: Go to berkeleylife.com and use code NIDDBL to save.
LVLUP: Go to lvluphealth.com and use code NAT10 for 10% off your order.



Find more from Nathalie:
 
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ 
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance 
Instagram: https://www.instagram.com/nathalieniddam/ 
Website: NatNiddam.com  
Join Nat’s Membership Community: https://www.natniddam.com/bsp-community 
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
 
Find more from Colleen:
 
Website: https://pendulumlife.com/ 
Facebook: https://www.facebook.com/PendulumLife 
Instagram: https://www.instagram.com/pendulumlifeco/ 
Linkedin: https://www.linkedin.com/company/pendulumco/ 
Twitter: https://twitter.com/Pendulum_Co 



What we discuss:
 
(00:02) - Gut Health and Mental Health Connection
(07:43) - Understanding Gut Health and Microbiome Terminology
(19:16) - The Battle of Diets and Nutrition
(26:37) - Antibiotics' Impact on Microbiome and Rebalancing Strategies
(35:37) - Gut Microbiome and Healthy Aging
(44:30) - Risks of Long-Term Antibiotic Use
(58:39) - Benefits and Challenges of Akkermansia 
(01:04:49) - Live Probiotics and Colonization Importance
 
Key takeaways:
 
Nutrition is an important part of gut health. However, there isn’t a particular diet that will make or break your gut health nor can you eat a nutrient-poor diet and expect probiotic supplements to keep your gut microbiome in good shape. Simply aiming to eat a balanced, nutrient rich diet is the way to go.
While antibiotics have a negative impact on your gut health, it does come with a plus side. Given that antibiotics eliminate all bacteria – good and bad – the timeframe following an antibiotic treatment is a great time to focus on fixing your diet so you can repopulate your gut microbiome with the appropriate strains.
While many of us blame our poor willpower for our cravings, it’s usually our gut microbiome that is to blame. Luckily, there are specific strains one can supplement to help increase GLP-1 and GABA production to stimulate satiety and reduce anxiety, which helps reduce cravings overall.
 

Ever grappled with sleeplessness or tossed and turned all night, cursing your 'bad sleeper' status? Well, you're not alone. 
 
In this episode of the Biohacking Superhuman Performance podcast, our guest Mollie Eastman shares her techniques of adopting a growth mindset towards sleep and talks about the various factors that can affect our sleep cycle. She stresses on the importance of understanding our individual relationship with sleep and how it can be worked upon, just like any other skill.
 
Our conversation further delves into the long-term impacts of poor sleep and the correlation it has with various health disorders. Particularly for those working late-night shifts or struggling with time zone changes, the episode offers comprehensive resources to help mitigate the impacts. We discuss the use of various sleep tracking tools, the relevance of meal timings, and the effects of blue light exposure. We also touch upon the negotiation tactics that can be used with employers to minimize the negative impacts of shift work. Finally, we explore sleep apnea - its symptoms, treatments, and the significance of seeking professional help. 
 
Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change.  She has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world’s top poker players, and has appeared on over 150 podcasts. 
 
Thank you to our sponsors for making this episode possible:
BiOptimizers: Visit magbreakthrough.com/bionat and order now.
LeelaQ: Go to www.leelaq.com and use the code NATHALIE10.
Profound Health: Use code longevity15 to save 15% off your first order at www.profound-health.com.



Find more from Nathalie:
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ 
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance 
Instagram: https://www.instagram.com/nathalieniddam/ 
Website: NatNiddam.com  
Join Nat’s Membership Community: https://www.natniddam.com/bsp-community 
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
 
Find more from Mollie:
 
Website: https://www.sleepisaskill.com/
Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts
Instagram: https://www.instagram.com/mollie.eastman



What we discuss:
 
(0:00:03) - Importance of Sleep as a Skill
(0:10:04) - Shift Work's Impact on Sleep
(0:22:30) - Improving Sleep for Shift Workers
(0:28:26) - Importance of Sleep Professionals in Sleep Apnea
(0:35:39) - Sleep Apnea Treatment and Improving Sleep
(0:48:19) - Improving Sleep With Skill



Key takeaways:
 
Sleep impacts every single domain of life. This means having poor sleep quality may increase your risk of cardiovascular disease, cognitive decline, weight gain, and so much more. Thus, the importance of developing the skill of becoming a better sleeper. 
Sleep apnea can be caused by a handful of factors and is not only due to someone’s sleep positions. This could be caused by foods we eat, at what time we eat, alcohol, weight gain, and much more.
Humans are naturally meant to sleep at night and be awake during the day. Thus, shift work may cause harm to your health. Knowing how to adapt your sleeping patterns so they fit your professional schedule will prevent you from dealing with the negative consequences of staying up at night.
 

Do you have trouble getting a good night’s sleep when traveling?
 
In this bonus episode of the Biohacking Superhuman Performance podcast,  I share some practical tips and travel hacks to help you maintain optimal health and sleep while on the go. From using a Sleep Crown pillow and silk eye mask to block out light and noise, to carrying a roll of black electrical tape for those pesky room lights, these tools can make a huge difference in your travel sleep experience. 
 
I also share my strategies for combating the negative effects of travel, including blue blockers and sleep supplements, among other things. Lastly, I'll introduce you to some of my favorite personal care and travel products.
 
Thank you to our sponsors for making this episode possible:
 
Restoracell: Use code NAT25 at www.vitaliskincare.com



Find more from Nathalie:
 
YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ
Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance
Instagram: https://www.instagram.com/nathalieniddam/
Website: NatNiddam.com
Join Nat’s Membership Community: https://www.natniddam.com/bsp-community
Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08
 
What we discuss:
 
(00:09) - Travel Hacks for Better Sleep
(08:24) - Travel Essentials for Optimal Well-Being
(21:19) - Personal Care and Travel Product Recommendations