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Dr. Rhonda Patrick explains creatine's muscle and brain effects, including evidence in vegetarians and during acute sleep loss.

Dr. Rhonda Patrick shares her interval routine and explains exercise, sleep-loss, mortality, muscle, and skin-aging evidence.

Dr. Rhonda Patrick reviews multivitamins for cognitive aging and creatine for muscle energy and cognitive performance during sleep loss.

Dr. Rhonda Patrick compares 10,000 steps with brief vigorous exercise snacks for cardiovascular fitness, glucose control, and muscle stimulus.

“Women not receiving Vitamin D supplements were also two times as likely to fall.”

“(Note: if you are looking to experiment with beetroot supplements, be aware of beeturia—a harmless condition where the urine turns red or pink after eating beets or beetroot-colored foods). Recovery Supplements Glutamine Dr. Galpin uses glutamine primarily for immune support, gut health, and recovery, rather than for muscle building.”

“Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. Physiological adaptations to low‐volume, high‐intensity interval training in health and disease.”

“For many years, the prevailing wisdom has been that heavier loads are always better than lighter loads for building muscle. However, Dr. Schoenfeld's research indicates muscle adaptations can still occur with lighter loads.”