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“A large meta-analysis found that protein supplementation improved resistance-training gains in muscle size and strength, with little additional lean-mass benefit above an estimated total intake of about 1.6 grams per kilogram per day for most participants.”

“Exercise boosts the production of molecules that enhance mood and promote mental health. Learn more about the mental health effects of exercise in this video featuring Dr. Rhonda Patrick. Read full publication.”

“In this FoundMyFitness interview clip with Dr. Rhonda Patrick, Dr. Layne Norton places creatine monohydrate in his highest evidence tier because it supports repeated high-intensity performance, strength, and gains in lean mass.”

“In a randomized crossover study of 18 men with overweight or obesity, breaking sitting with squatting or short walking bouts lowered post-meal glucose exposure more than one 30-minute walk, even when energy use and total activity time were matched.”

“Most common graying is strongly related to age and genetics, but selected observations suggest that stress, nutrient status, and cellular energy metabolism can influence pigment in some circumstances.”

“Dr. Attia separates transient exercise-related glucose rises from sustained dysglycemia and treats HbA1c, average glucose, variability, and context as complementary signals rather than one universal glucose target.”

“Dr. Huberman delays his first meal until late morning, then uses protein-rich whole foods, fruit, vegetables, and starches according to training and appetite. His core supplements include omega-3s, vitamin D, vitamin K2, and selected products guided by his own response and blood work.”

“His targets of roughly 5–25 ng/dL free testosterone and 80–100 mg per week split into two injections are his clinical practice, not universal dosing guidance. Dr. Attia says he first puts the “house in order,” including cardiovascular risk and blood pressure.”

“For people seeking better-supported ways to improve inflammatory health, she points to regular exercise, marine omega-3 intake, and sulforaphane-rich foods as practical areas with a larger human evidence base.”

“However, dietary antioxidant compounds reduce reactive oxygen species in the gut and moderate the harmful effects of sleep deprivation. Learn how sleep deprivation affects the brain in this short video featuring Dr. Rhonda Patrick. Read study abstract.”