00:02:05 - **Are there any studies showing benefits of hot yoga?** **Are they comparable to the sauna?**
00:02:45 - Hot yoga improved cholesterol levels, arterial compliance, anxiety, depression, and stamina. [1](https://pubmed.ncbi.nlm.nih.gov/23738677/) [2](https://pubmed.ncbi.nlm.nih.gov/29349832/) [3](https://pubmed.ncbi.nlm.nih.gov/29169011/) [4](https://meridian.allenpress.com/ijyt/article/26/1/49/137880/Self-Reported-Benefits-and-Adverse-Outcomes-of-Hot) [5](http://web.a.ebscohost.com/ehost/detail/detail?vid=0&sid=d7d1e589-6ffe-4db1-9de7-348f777ef423%40sdc-v-sessmgr01&bdata=JnNpdGU9ZWhvc3QtbGl2ZSZzY29wZT1zaXRl#AN=129304622&db=a9h)
00:04:33 - **What does the latest research on Lion's Mane (Hericium erinaceus) show?**
00:05:52 - Lion's Mane tentatively improved cognitive abilities. [1](https://pubmed.ncbi.nlm.nih.gov/18844328/) [2](https://www.jstage.jst.go.jp/article/biomedres/40/4/40_125/_pdf/-char/en)
00:08:00 - Animal studies of Lion's Mane have shown to reduce memory loss and prevent neuronal damage caused by amyloid-beta plaques. [1](https://pubmed.ncbi.nlm.nih.gov/21383512/) [2](https://pubmed.ncbi.nlm.nih.gov/27350344/) [3](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133811/) [4](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895996/)
00:08:34 - Early animal and human studies suggest Lion's Mane may improve anxiety or depression. [1](https://pubmed.ncbi.nlm.nih.gov/26150007/) [2](https://pubmed.ncbi.nlm.nih.gov/29364170/) [3](https://pubmed.ncbi.nlm.nih.gov/20834180/)
00:09:50 - Lion's Mane increased nerve growth factor and reduced brain damage following stroke in vitro and animal studies. [1](https://journals.prous.com/journals/servlet/xmlxsl/pk_journals.xml_summary_pr?p_JournalId=2&p_RefId=1173290&p_IsPs=N) [2](https://pubmed.ncbi.nlm.nih.gov/25167134/)
00:10:02 - Lion's Mane can protect against certain gastrointestinal ulcers. [1](https://pubmed.ncbi.nlm.nih.gov/26853960/) [2](https://pubmed.ncbi.nlm.nih.gov/24302966/) [3](https://pubmed.ncbi.nlm.nih.gov/23557368/) [4](https://pubmed.ncbi.nlm.nih.gov/26364939/) [5](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4774976/) [6](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4944955/)
00:10:32 - Lion's Mane has been shown to reduce cardiovascular disease risk in animals but there is no data for humans. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3714447/) [2](http://www.jmb.or.kr/submission/Journal/012/JMB012-06-14.pdf) [3](https://www.tandfonline.com/doi/abs/10.1271/bbb.67.1292) [4](https://www.sciencedirect.com/science/article/pii/S1871141314003400?casa_token=-9vtvvLP5uYAAAAA:blfGRJgkomo3K-ohpQO7pwqs6MUepZt4YE65qDfwaTTKtQiErQl-JPiAqwdm8zfAoZIJWvkl) [5](https://pubmed.ncbi.nlm.nih.gov/20637576/)
00:10:45 - Animal data suggests Lion's Mane can improve blood sugar and diabetes neuropathy in mice. [1](https://scholar.google.com/scholar_lookup?title=Prevention%20and%20treatment%20of%20alloxan-induced%20diabetes%20in%20mice%20by%20the%20polysaccharides%20from%20Laminaria%20japonica%20and%20Hericium%20erinacaus&publication_year=1989&author=W.J.%20Xue&author=W.%20Yang&author=Q.H.%20Chen) [2](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3852124/) [3](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415746/) [4](https://pubmed.ncbi.nlm.nih.gov/25746618/)
00:10:57 - Animal data suggests Lion's Mane modulates the immune system to reduce inflammation while increasing immunity. [1](https://www.sciencedirect.com/science/article/pii/S014181301200356X) [2](https://link.springer.com/article/10.1007/s00284-016-1073-1) [3](https://link.springer.com/article/10.1186/s12906-016-1154-5) [4](https://pubmed.ncbi.nlm.nih.gov/22624604/)
00:13:05 - **What is the science behind whole fruit coffee extract?**
00:14:54 - Green coffee extract and coffee can promote weight loss in humans and animals. [1](https://link.springer.com/article/10.1186/1472-6882-6-9) [2](https://www.sciencedirect.com/science/article/pii/S027869151000013X?casa_token=jkv8zA-tDOUAAAAA:d4mUCKG32TukKA7zEbA3gEr2RtA51zJTmODV7sDDRLJyscjHtwnPGK-8bOxCtCuh_F7qCvau) [3](https://www.hindawi.com/journals/grp/2011/382852/) [4](https://academic.oup.com/jn/article-abstract/150/7/1909/5828319?redirectedFrom=fulltext)
00:16:28 - Green coffee extract and coffee can improve blood glucose levels in humans. [1](https://www.biogreenscience.com/file/clinical/bioscfit/cs_bioscfit_4.pdf) [2](https://pubmed.ncbi.nlm.nih.gov/24459154/)
00:17:32 - Green coffee extract has been shown to improve blood cholesterol levels in humans. [1](https://pubmed.ncbi.nlm.nih.gov/31748178/)
00:18:46 - One of the active ingredients of coffee, chlorogenic acid, significantly lowered blood pressure in a placebo-controlled, randomized clinical trial. [1](https://www.tandfonline.com/doi/full/10.1080/10641960600798655?casa_token=_4OXgDadfxkAAAAA%3AL-RrAJXEufypzUvhZKrkEtjTzlHkuCT2BSzwmYftaG1uP249poj6-fatFG756dipsCN1u13RSlA)
00:19:45 - The process of roasting coffee beans decreases chlorogenic acid content. [1](https://www.researchgate.net/publication/26296017_Role_of_Roasting_Conditions_in_the_Level_of_Chlorogenic_Acid_Content_in_Coffee_Beans_Correlation_with_Coffee_Acidity#:~:text=Roasting%20temperature%20is%20ranging%20from,can%20be%20detected%20%5B1%5D%20.)
00:21:43 - Whole coffee fruit concentrate powder, green coffee fruit extract, coffee and BDNF. [1](https://pubmed.ncbi.nlm.nih.gov/23312069/)
00:26:22 - **Are there times statins could be contraindicated for a person with APOE3/4? Or is a statin important to take for an APOE 3/4 with an over 200 LDL (but low Triglycerides and HDL at 97) to reduce the LDL as a way to help prevent cognitive decline? CoQ10?**
00:30:17 - The American College of Cardiology and American Heart Association recommends anyone with LDL > 190 be started on a statin, regardless of APOE status. [1](http://tools.acc.org/ASCVD-Risk-Estimator-Plus/#!/calculate/estimate/) [2](https://www.acc.org/latest-in-cardiology/ten-points-to-remember/2019/03/07/16/00/2019-acc-aha-guideline-on-primary-prevention-gl-prevention)
00:30:55 - Lipophilic statins have been associated with increased risk of cognitive dysfunction in phase 4 clinical studies. [1](https://www.longdom.org/open-access/examination-of-the-fda-warning-for-statins-and-cognitive-dysfunction-2329-6887-2-141.pdf)
00:35:08 - Rhonda explains why, for those taking statins, supplementing with CoQ10 could be beneficial.
00:38:00 - Genetic risk factors that increase likelihood of more severe infection of COVID-19.
00:40:05 - Transient spikes in blood glucose can lead to long term health consequences by activating AKT pathway and inhibiting FOXO3 pathway.
00:46:58 - Rhonda talks about how specific foods affect her blood glucose levels.
00:49:28 - Rhonda explains why she doesn't eat rice.
00:51:34 - **Can overnight sixteen-hour fasting followed by (fasted) exercise induce short-term ketosis, and in that way protect the brain?**
00:52:45 - **Are there differences between benign in a ketogenic diet and fasting-induced ketosis?**
00:59:18 - **What are the health benefits of supplementing with ketones?**
01:02:15 - **Rhonda discusses why she avoids whole-grains in her diet.**
01:07:24 - Nocebo effect in non-celiacs eating gluten free bread. [1](https://www.realclearscience.com/blog/2014/05/gluten_sensitivity_may_not_exist.html)
01:08:57 - A diet rich in whole grains lowers all-cause mortality. [1](http://www.ncbi.nlm.nih.gov/pubmed/10875605) [2](http://www.ncbi.nlm.nih.gov/pubmed/20458012)
01:13:35 - Rice can be contaminated with arsenic depending on the source.
01:16:34 - **Rapidfire questions**
01:16:43 - Rhonda's thoughts on cows milk for babies.
01:17:55 - Why Rhonda removed certain ingredients from her smoothie protocol.
01:20:04 - How much vitamin D should be taken to _sustain_ adequate vitamin D levels?
01:21:23 - Rhonda's personal probiotic regimen.
01:22:31 - Is there a probiotic that can lower blood glucose levels?
01:25:22 - HEPA air filters for your personal home.
01:25:45 - Rhonda's thoughts on using Viome to analyze your microbiome.
01:27:45 - Rhonda distinguishes food fortified with iron vs food supplemented with iron.
01:28:52 - Xylitol gum does not alter the microbiome in a measurable way.