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“Peak plasma flavan-3-ol metabolites after the banana smoothie were 84 percent lower than after the capsule, while the low-PPO berry smoothie produced levels similar to the capsule. PPO is released when plant tissue is cut, bruised, or blended and can react with selected polyphenols before they reach circulation.”

“She uses that result to make consistency practical. Aerobic exercise does not need to be all-out every day, but sessions that raise heart rate and improve cardiorespiratory fitness provide a meaningful brain stimulus.”

“Smaller crossover studies support the same practical direction. Sprint intervals improved the late insulin response after one four-hour night of sleep, and a two-week HIIT program attenuated the rise in glucose, insulin, and free fatty acids after 24 hours without sleep.”

“This method of cell rejuvenation may change the way we treat disease and injury in the future. In his recent research, Dr. Church has identified that the genes alpha-Klotho, FGF21, and TGF-beta1 can be used to rejuvenate older mice back to a healthier state.”

“In 25,241 adults who reported no structured exercise, a median of three one- or two-minute vigorous lifestyle bouts per day was associated with 38% to 40% lower all-cause and cancer mortality and 48% to 49% lower cardiovascular mortality.”

“More recently, Kevin hosts a podcast where he's had guests ranging from titans of industry like Elon Musk to notables like his buddy Tim Ferriss, multi-time New York Times best selling author, investor, self-experimenter and fellow podcaster.”

Dan Pardi: Ph.D. candidate studying sleep neurobiology at Stanford and University of Leiden, co-founder of Dan’s Plan online wellness company.

“Dr. Elinav describes that urbanization profoundly reduces microbial diversity by almost 10-fold compared to people living in hunter-gatherer populations. In this clip, Dr. Eran Elinav highlights several factors that contribute to a diverse microbiome.”

Drs. Levine and Patrick discuss how and why individuals age at different rates and how menopause & obesity may increase an individual's rate of aging.

“A meta-analysis of 49 resistance-training studies found small additional gains from protein supplementation, with fat-free-mass gains leveling near 1.6 grams per kilogram per day in the studied populations.”