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“Without adequate muscle reserve built when young and preserved when old, we more quickly reach a "disability threshold." In this clip, Dr. Stuart Phillips discusses how building muscle reserves under adequate nutrition delays the disability threshold and contributes to more successful aging.”

“Dr. Candow explains why a hormone change within the physiological range cannot by itself establish a hair effect. A later 12-week randomized trial directly measured hormones and hair-follicle outcomes in resistance-trained men taking five grams of creatine per day.”

“In a randomized crossover study of 20 healthy young adults, a 10:00 PM dinner produced higher overnight glucose and cortisol and lower fat oxidation than a 6:00 PM dinner. Conventional sleep architecture did not change, so the study supports a metabolic effect rather than proving that late meals cause insomnia.”

“In this closing excerpt from the FoundMyFitness alcohol episode, Dr. Rhonda Patrick gives a clear starting point: the health-minimizing dose is zero, but people who choose to drink can still reduce risk.”

“Dr. Patrick uses skin thickness as a simple buying framework: thin-skinned produce such as strawberries and apples receives more priority for organic purchasing than avocados, bananas, or oranges with peels that are removed.”

“In a crossover experiment with 12 healthy adults, six 40-second high-intensity cycling intervals increased circulating BDNF four to five times more than 90 minutes of light cycling. The BDNF response also tracked with the rise in circulating lactate.”

“In 2,066 community-dwelling adults ages 70 to 79, participants in the highest protein-intake quintile lost approximately 40% less total and appendicular lean mass over three years than those in the lowest quintile. Higher protein intake is also associated with lower frailty risk.”

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

“Regardless of the limitations of current studies in helping to immediately isolate specific drivers of aging, the clocks should provide a means of assessing cellular age under experimental conditions and make possible the direct testing of hypotheses about the causes of aging or the effectiveness of anti-aging interventions.”

“The carnivore community is in error. Despite the overwhelming evidence demonstrating the beneficial health effects of isothiocyanates, some anti-nutritional effects of isothiocyanates have been reported.”