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“Time-restricted eating, a form of fasting that limits the period during which a person eats to a 12- to 16-hour window, capitalizes on the benefits associated with both fasting and optimization of the body's circadian biology.”

“Context-dependent memory, a type of memory that occurs when contextual cues facilitate memory recall, is based on the premise that during memory storage, contextual information, such as sounds, smells, or tastes, are also stored.”

“A meta-analysis of 123 randomized trials found that nitrate improved exercise performance most consistently when supplied through beetroot juice or a high-nitrate diet, especially for efforts lasting two to ten minutes.”

“As discussed in Dr. Mattson’s review published in Scientific American, the benefit of vegetables is not to flood cells with antioxidants and eliminate all free radicals (which are important for normal cell signaling), but rather for phytochemicals to trigger the cell's own adaptive responses.”

“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.”

Dr. Rhonda Patrick discusses joint aging prevention, avoiding heavy metals in protein, reducing migraines, nicotinamide for skin, and minimizing jet lag.

“Several lifestyle behaviors have been shown to induce autophagy, including exercise, fasting, and dietary intake of so-called caloric restriction mimetics – compounds that “trick” cells into inducing autophagy even in the setting of sufficient nutrient levels.”

“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 animal models, mice fed a medium-chain triglyceride supplemented ketogenic diet ran farther and faster on a treadmill than animals fed standard chow. In humans, the data supporting the benefit of ketones on performance are less clear.”

“Research has shown that when students were deprived of sleep and then tasked with memorizing new information, the overall performance of the task decreased by 40 percent. In this clip, Dr. Matthew Walker describes the role that sleep plays in learning and new memory formation.”