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“A proponent of the preventative health value of aggressively collecting data, Dr. Snyder's story is illustrative because, without his tracking of glucose, he may not have realized when the point at which his personal glucose management warranted seeking medical attention, potentially putting him at risk of more long-term deleterious effects.”

“Reducing inflammation may be beneficial for a variety of physical and mental conditions. In this clip, Wim Hof shares his personal story that led to his passionate pursuit of how we can harness the body's innate ability to heal itself.”

“Our brains shrink as we grow older, but that doesn't mean you can wait until old age to worry about it—neurodegeneration starts 15–20 years before the onset of symptoms of mild cognitive impairment, dementia, or Alzheimer's disease.”

“Robust evidence from epidemiological, clinical, rodent, and in vitro studies has demonstrated that sulforaphane exhibits antioxidant and anti-inflammatory properties and may be beneficial against a wide range of chronic and acute diseases, including autism, cancer, metabolic dysfunction, and many others and may ameliorate some of the harmful effects associated with exposure to air pollution.”

“In a trial of middle-aged, low-fitness adults, urolithin A supplementation led to a 10–12% increase in lower-body muscle strength, a 10–15% increase in VO2 peak, and better performance on a 6-minute walk test, even when participants didn't engage in structured exercise training over the 4-month study.”

“Furthermore, while a higher dose of exercise (i.e., 300 minutes per week) was best for improving waist circumference, that same wasn't true for body fat percentage, which was reduced the most (2.1%) at 150 minutes per week, and body fat mass, which was reduced the most (2 kg or 4.4 lb) at 100 minutes per week of exercise.”

“Time-restricted eating exploits the body's innate 24-hour patterns – the genetically encoded molecular clocks present in every cell, from the complex (liver cells) to the simple (hair follicles) – and provides the body an essential downtime where it can focus on DNA and cellular repair and restoration rather than digestion.”

“In a randomized crossover study, eight trained men completed four days of daily cycling while eating either a low-carbohydrate, high-fat diet (12 percent carbohydrate) or a normal-carbohydrate diet (62 percent carbohydrate).”

“Just one month after their heart attack, participants assigned to 16:8 time-restricted eating experienced a 6.6% increase in a measure of their heart’s pumping efficiency known as left ventricular ejection fraction (LVEF) compared to a mere 1.5% increase in the regular diet group.”

“To investigate creatine's effects on blood vessel health—specifically by measuring the ability of arteries and small blood vessels to increase in size to accommodate blood flow (known as endothelial function)—one study recruited 12 healthy men and women with an average age of 59 and supplemented them with creatine or a placebo for 28 days each.”