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“Consuming chocolate and cocoa may carry some risks, however, due to their cadmium content and possible effects on the fetus during pregnancy. In this Aliquot, I describe some of the research on the benefits and risks of consuming cocoa and chocolate, as foods or supplements.”

“Creatine works by building tissue stores, so consistent daily intake matters more than taking it immediately before a specific workout. Dr. Patrick and Dr. Candow also discuss its value during aging, when preserving training quality and muscle becomes increasingly important for function and independence.”

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

“However, Dr. Schoenfeld's research indicates muscle adaptations can still occur with lighter loads. Lifting heavy challenges muscles because the weight is heavy; however, you can challenge the muscles by doing more repetitions with lighter loads.”

“Other cohorts report null or apparently protective associations that can reflect sick-quitter bias, socioeconomic differences, cardiometabolic health, and drinking pattern. APOE4 may modify vulnerability in some studies, but interactions are inconsistent.”

“In eight young men, seven days of 1,000 milligrams of NR per day changed selected muscle NAD metabolites but did not alter substrate use, mitochondrial respiration, or signaling involved in adaptation to one hour of endurance exercise.”

“In this clip from Q&A #70, Dr. Rhonda Patrick organizes cancer prevention around the largest modifiable foundations: avoid tobacco, maintain a healthy body composition, and stay physically active.”

“FGF21 is a preliminary liver-brain signal in this discussion. A small human laboratory study found a robust rise in serum FGF21 after a two-hour alcohol self-administration session in 16 people with alcohol use disorder; it did not test exercise or craving treatment.”

“The benefits of HIIT include improvements in muscle tissue oxidative capacity, enhanced insulin response, improvements in heart function, and increased lactate – an important source of fuel for the heart, brain, and muscles.”

“Brain creatine response can vary with baseline diet, age, stress, sleep loss, dose, and outcome. In a small magnetic-resonance spectroscopy study, six adults who took 20 grams per day for four weeks had an average increase of about 8.7 percent in brain creatine.”