Related Episodes for How to Track Recovery With HRV and Respiratory Rate

“Dr. Rhonda Patrick talks at SF Nerd Nite about transgenerational effects of caloric restriction on longevity, B-vitamins silencing bad genes, cognitive stimulation reversing neurodegenerative disease, exercise increases neurogenesis, and ways in which vitamin D might influence aging.”

“In this member Q&A clip, Dr. Rhonda Patrick shares four practices she uses or finds compelling for healthy aging: sauna, sulforaphane-rich foods or supplements, time-restricted eating, and high-intensity interval training.”

“Translating sleep insights into practical steps These findings highlight the possibility of using heat therapy or vigorous exercise to influence slow-wave sleep, drawing on the interplay between body temperature regulation, immunity, physical activity, and hormones.”

“In this clip from Dr. Rhonda Patrick's conversation with Derek from More Plates More Dates, she explains how progressive endurance training can improve VO2 max and the heart's ability to fill with blood.”

“A systematic review found no overall improvement in mood after cold-water immersion, while a small randomized trial found that repeated whole-body cryotherapy improved depression scores when added to standard pharmacological treatment.”

“While the alcohol concentration in breast milk is low, infants cannot metabolize it very well and can cause altered sleep habits, decreased appetite, weight gain, low blood sugars, and impaired motor development.”

“High energy demand is a promising research setting. In a randomized crossover study of 15 healthy adults undergoing 21 hours of sleep deprivation, a single 0.35-gram-per-kilogram dose changed cerebral energy measures and improved selected cognitive outcomes.”

“In a randomized crossover study of 15 adults, a single weight-based dose changed cerebral energy metabolites and reduced deterioration on some cognitive tasks during about 21 hours without sleep. Dr. Patrick uses 10 grams daily and sometimes takes more during travel or sleep loss.”

“A single 0.35-gram-per-kilogram dose of creatine monohydrate, equal to 24.5 grams for a 70-kilogram adult, reduced fatigue and improved word memory and processing speed on selected tasks versus placebo. It also changed brain-energy measures.”

“A later crossover study using a lower weight-based dose found its clearest benefit in reasoning, while several memory, accuracy, fatigue, and sleepiness outcomes did not reliably improve. Routine muscle supplementation and acute sleep-loss research use different protocols.”