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Dr. Rhonda Patrick explores creatine, dairy's effect on polyphenols, eggs' health impact, and new weight loss drugs like Ozempic in her latest Q&A.

“Second, creatine has anti-cabolic properties and offers cellular protection. Creatine reduces muscle protein breakdown markers (leucine oxidation, 3-methylhistidine) and oxidative stress during recovery phases.”

“In this clip from a FoundMyFitness members Q&A, Dr. Rhonda Patrick outlines a food-first approach to gaining muscle while limiting unnecessary fat gain. She pairs a calorie surplus with resistance training and recommends building meals around protein-rich foods, carbohydrates, fruits, vegetables, and calorie-dense unsaturated-fat sources such as avocado, nuts, seeds, olive oil, and nut butter.”

“Other research indicates that metformin inhibits the exercise-induced improvements in mitochondrial respiration and limits gains in lean body mass. In this clip, Dr. Rhonda Patrick describes the many open questions that remain regarding the interaction between metformin and exercise at the molecular level.”

“In part one of this two-part Aliquot, Dr. Stuart Phillips and I talk about the role of nutrients and supplements in promoting muscle protein synthesis and subsequent increases in muscle mass and strength.”

Dr. Rhonda Patrick discusses GLP-1 agonists, alpha-lipoic acid, ubiquinone vs. ubiquinol, calcium needs, and liquid biopsy cancer screening.

“Findings from a new study suggest that curcumin maintains muscle power and reduces muscle soreness after plyometric exercise. Curcumin in a bioactive compound produced by the plant Curcuma longa, a member of the ginger family.”

“Animal studies show omega-3 fatty acids augment muscle development: Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth. Similarly, pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use.”

“It is likely the improved muscle strength was a consequenced of reducing the muscle soreness since this is known to affect strength. It is possible that heat shock proteins may be responsible for protecting muscle from damage since this has been shown in previous studies.”

“Satchin's work deals specifically with the timing of food and its relationship with our biological clocks, which are governed by a circadian rhythm. "Mice that ate within a 12-hour time period had 70% less fat and 28% less total body mass.".”