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“Having sufficient muscle mass markedly reduces a person's risk of dying prematurely. Although some studies suggest that eating less protein promotes longevity, those studies might not take into account the periods of disuse and disability that often occur in real life.”

“Protein before or after exercise can support adaptation, while total daily intake matters most. Third, distribute protein across three or four meals, with older adults often needing 20–30 grams or more per meal, while there is no small hard ceiling.”

“Large observational studies suggest that people without harmful lifestyle factors have similar all-cause mortality risk, regardless of whether they eat animal- or plant-derived proteins. To promote healthy aging, Dr. Phillips strives to maintain his body weight and remain physically active.”

“Conventional health advice, such as healthy eating, physical activity, and education level are linked with slowed epigenetic aging, albeit weakly, and obesity, sleep deprivation, and smoking are linked with accelerated epigenetic aging.”

“In Part I of this three-part Aliquot series, creatine expert Dr. Darren Candow and I examine creatine through the lens of two critical systems—muscle and bone—and unpack how creatine supplementation affects muscle quality, physical function, and even skeletal health, particularly in older adults.”

“However, newer processing techniques have allowed for a greater selection of plant-derived and isolated proteins, for example soy. Dr. Phillips is concerned less about the differences between animal and plant protein quality than he did in the past.”

“Diet plays a key role in the prevention of Alzheimer's disease. The Ketoflex 12/3 diet, a form of time-restrictive eating that limits the period during which a person eats to a 12-hour window at least three hours before bedtime, promotes the production of ketones.”

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

“Some studies suggest cheese may lower the risk of dementia and heart disease, despite its saturated fat content—raising questions about the effects of food structure, fermentation, and individual differences in metabolism.”

“High energy demand is a promising research setting. In a randomized crossover study of 15 healthy adults undergoing 21 hours of sleep deprivation, a single 0.35-gram-per-kilogram dose changed cerebral energy measures and improved selected cognitive outcomes.”