Related Episodes for Sleep deprivation leads to a drastic decrease in learning | Matthew Walker

“In a double-blind randomized trial of 191 adults with borderline-high cholesterol, 3 grams per day of high-molecular-weight oat beta-glucan—taken as 1 gram three times daily for four weeks—reduced LDL cholesterol by about 6% and estimated 10-year Framingham cardiovascular disease risk by about 8% compared with a rice-powder control.”

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

“Whereas its link to diabetes is well known, what is likely underappreciated is that refined sugar may be linked to as many as 200,000 deaths worldwide each year from diabetes, cardiovascular disease, and cancer combined. Refined sugar also affects the brain.”

“In this episode, Rhonda gives a summary of the science of resveratrol including its effects in animals and humans, the mechanisms behind how it works, and the bottom line on resveratrol supplementation and safety. A few key moments... For a more in-depth timeline, as well as references for this episode, click the timeline tab. Learn more about resveratrol on our overview page”

“Not only is salmon roe a good source of DHA, it also provides protein, vitamins, minerals, and astaxanthin – an antioxidant compound that gives salmon its reddish or pinkish tint. In human studies, astaxanthin reduces biomarkers of oxidative stress.”

“Ultimately, we all have to weigh the merits and the trade-offs of portable devices for ourselves and our children individually, but it might mean holding out on the tablet until they're a little older, setting rules around it, and certainly demonstrating our own self-discipline in their use.”

“Exercise promotes the release of insulin-like growth factor-1 and its downstream targets, growth hormone and brain-derived neurotrophic factor, to drive muscle and neuron growth. Sauna use increases these factors, too, and when used post-exercise, may have a synergistic effect to improve cardiovascular, musculoskeletal, and neurological health.”

“There is so much to say when we talk about the NRF2 pathway and isothiocyanates like sulforaphane that we had to pack it into 47 minutes and break it into a few key sections. Key sections: For a more in-depth breakdown click the timeline link at the top of this page!”

“A meta-analysis in older adults found greater gains in lean mass and strength when creatine accompanied training, while a systematic review found the most consistent benefits after at least 12 weeks of combined use. Dr. Phillips also highlights emerging cognitive evidence.”

“A practical review should look for recent lot-specific testing, a clearly named independent laboratory, and results that report actual amounts rather than only saying a product passed. Greens powders are optional convenience products, not replacements for fruits and vegetables.”