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“Dr. Schoenfeld stresses the importance of lifting with a lot of effort but describes research that suggests failure training may not build hypertrophy and may even be detrimental to strength.”

“The end result is an upside-down sleep schedule in which circadian rhythms and gene expression in the body become desynchronized. In this clip, Dr. Satchin Panda describes the effects of inappropriate light signals and discusses strategies to mitigate their effects.”

“The fasting-mimicking diet holds great promise as a complementary therapy for cancer because, when coupled with chemotherapy, the diet induces differential stress resistance – a phenomenon in which normal cells are protected from stress, but damaged cells are not.”

“In this clip, Dr. Elissa Epel describes how the beneficial effects of exercise on telomere length are dose-dependent, but in a non-linear fashion. In other words, the extreme athlete won't necessarily see greater benefits in terms of telomere length than the average person who consistently engages in physical activity.”

“Sex hormones mediate the body's immune response. For example, women mount stronger immune responses to vaccinations than men, possibly because estrogen enhances humoral immunity while testosterone is a suppressor.”

“Interestingly, mice that are fed on an intermittent fasting schedule adjust to their restricted regimen and, in the end, tend to weigh as much as mice fed on a normal schedule, but they exhibit many of the physiological responses – including induction of autophagy – as calorie-restricted mice.”

“Drinking two to three cups per day is linked to roughly a 60% reduced risk of developing diabetes, a statistic that highlights coffee's robust metabolic benefits that arise from its ability to activate AMP-activated protein kinase (AMPK), a critical regulator of cellular energy metabolism.”

“But even exposure to cigarette smoking appears to have an effect on breastfeeding duration, with women who are exposed to cigarette smoke choosing to stop breastfeeding sooner than those who are not exposed. In this clip, Dr. Rhonda Patrick describes some of the harmful effects of nicotine and cigarette smoke exposure on breast milk quality and breastfeeding duration.”

“A more useful approach is to focus on what you can do to reduce its effects. In this Aliquot, Dr. Kelly Starrett explains why standing more is not enough, how to build movement into your workday, and why it matters for long-term mobility.”

“Online resources that combine healthful practices and feedback may be beneficial for some people with depression but tapping into the benefits of less modern practices may be beneficial, too. Ancient practices, such as heat exposure, long-distance running, and fasting may promote mental well-being.”