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“During the first phase, half of the children received a commercially available dietary supplement containing glucoraphanin and myrosinase (yielding approximately 15 micromoles of sulforaphane) every day for 15 weeks, while the other half received a placebo.”

“In animal models, mice fed a medium-chain triglyceride supplemented ketogenic diet ran farther and faster on a treadmill than animals fed standard chow. In humans, the data supporting the benefit of ketones on performance are less clear.”

“They also demonstrate that sulforaphane doesn't exhaust the body's capacity to protect itself from environmental threats and suggest that regular consumption of sulforaphane in foods or dietary supplements protects against future toxic exposures.”

“The ease of implementing and following a ketogenic diet varies from person to person, depending on several factors, including fitness level, disease state, and lifestyle. The gold standard to determine whether someone has achieved a state of nutritional ketosis is to measure blood ketone levels.”

“Dr. Patrick also describes a trial in vitamin-D-deficient, overweight African-American adults in which 4,000 IU per day reduced an epigenetic-age measure by almost two years. Epigenetic age is a surrogate biomarker, not proof that vitamin D slowed clinical aging, prevented disease, or extended life.”

“Researchers measured vitamin D concentrations in more than 19,000 adults with high blood pressure who participated in the National Health and Nutrition Examination Survey. They tracked the participants' health and dietary supplement usage for about nine years and assessed their risk of dying prematurely from all causes.”

“He reduces evening stimulation, uses a second phone without social media or email downstairs, brushes and flosses before a pre-bed sauna, then showers and goes directly to bed. His regular sleep supplements are glycine, ashwagandha, magnesium L-threonate, and magnesium oxide.”

“High-quality supplements like whey and casein proteins offer targeted benefits. Whey is rapidly digested, making it ideal for post-exercise recovery or pre-sleep use, while casein provides a slower release of amino acids, sustaining muscle protein synthesis overnight.”

“You can listen to my podcast on vitamin D to learn more about how I decide how much vitamin D to supplement with, what happens if you get too much vitamin D, the difference in vitamin D made from the sun versus a supplement, what form of vitamin D is more bioavailable or absorbed, and more!”

“Exogenous ketone supplements can augment a lifestyle ketogenic diet. As an alternative energy source for the brain, ketones stave off hunger when blood glucose levels are low, for example, during a calorie-restricted weight loss diet.”