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“Dr. Patrick proposes a general-population allocation in which about half of aerobic training time is vigorous, near 80% of maximum heart rate or higher, with more vigorous emphasis for people who train only two or three times per week.”

“Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) is optimal for maintenance on the lower end and building muscle on the higher end.”

“The fasting-mimicking diet was developed to incorporate the benefits of fasting into cancer treatment, for patients who did not want to fast. Chronic calorie restriction has several advantages, such as reduced inflammation and oxidative damage, but also comes with some drawbacks, including altered immune function.”

“00:44:53 - How marine omega-3 fatty acids EPA and DHA may be one of the safest supplements to delay telomere attrition, with each 1-standard deviation increase in levels associated with a 32% reduction in the odds of telomere shortening and how one four-month double-blinded supplementation study showed that omega-3 could even lengthen telomeres.”

“Thus parents can steward the configuration of their child's microbiome, potentially reducing the risk of asthma, obesity, and other diseases in later life. In this clip, Dr. Eran Elinav discusses the importance of the early childhood period in shaping a healthy microbiome.”

“Fasting induces a vast array of processes that not only improve overall body composition but also trigger the activation of biochemical processes and signaling pathways that optimize human performance and physiological function.”

“While typical muscle-oriented creatine supplementation protocols (3–5 grams daily) can benefit bone indirectly through increased muscle mass, emerging evidence suggests that higher doses (up to ~8–10 grams/day) might be optimal for maximizing creatine's potential bone benefits in aging populations, especially when paired with weight-bearing exercise.”

“Dr. Mattson asserts that intermittent fasting (IF) has many brain benefits — even more than a ketogenic diet but they also share many similarities. Intermittent fasting increases activity in neural networks to a greater extent than a ketogenic diet.”

“For example, while vitamin C acts primarily as an antioxidant at physiological concentrations of approximately 50 micromoles per liter, pharmacologic doses of intravenous vitamin C greater than 1 gram generate hydrogen peroxide, a type of reactive oxygen species produced by neutrophils to destroy pathogens such as viruses.”

“Premenopausal females have much lower rates of cardiovascular disease than similarly aged males because of the protective effects of estrogen, but after menopause, there's not much of a difference, and cardiometabolic risk factors actually worsen in females during the menopause transition, indicating this may be a crucial time for exercise intervention to protect the cardiovascular system.”