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“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.”

“In randomized studies of more than 4,000 adolescents, a brief intervention combining growth mindset with a stress-can-be-enhancing mindset improved stress-related thinking, physiological responses, and several mental-health measures.”

“A meta-analysis showed that men and women achieved similar increases in muscle with resistance training, despite men having higher testosterone levels. While daily fluctuations in testosterone do not drive muscle protein synthesis, supraphysiological steroid doses are anabolic.”

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

“Resistance exercise adaptations, muscle memory, and aging The only way to improve muscle strength and size is to perform resistance exercises. Not everyone will respond the same way to resistance training due to many individual factors, including training history, age, and sex.”

“Consuming sufficient protein is essential for muscle growth and maintenance. Emphasis on specific amino acids within protein, particularly the branched-chain amino acids, probably isn't necessary unless you're an elite athlete or an older adult.”

“Since a driving force in the development of insomnia is change, especially change that affects relationships, employment, or family dynamics, Dr. Mason employs cognitive behavior techniques that help her patients identify what those changes are and develop strategies that promote, rather than hinder, sleep.”

“Since then, countless studies have tested Pauling's theories about vitamin C, colds, and cancer (and many others), and a substantial body of evidence has emerged, identifying critical roles for vitamin C in immune function, cardiovascular and respiratory health, cognitive development and preservation, and many other aspects of human health.”

Dr. Ronald Krauss discusses the role that LDL cholesterol plays in heart disease, dyslipidemia, and atherosclerosis.

“Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes. This Aliquot features Drs. Guido Kroemer, Dominic D'Agostino, Valter Longo, Peter Attia, and Rhonda Patrick.”