Tag
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Aliquot
Episodes
As we age, the immune system slows, loses precision, and low-grade inflammation rises. These changes...
Joint degeneration is often blamed on aging, but most decline is driven by two modifiable forces: mechanical load and...
Shift work creates a chronic disruption of circadian rhythms that affects sleep, metabolism, decision-making, and long-term...
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As we age, the immune system slows, loses precision, and low-grade inflammation rises. These changes...
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Joint degeneration is often blamed on aging, but most decline is driven by two modifiable forces: mechanical load and...
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Shift work creates a chronic disruption of circadian rhythms that affects sleep, metabolism, decision-making, and long-term...
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Jet lag often shows up as fatigue after a long flight, reflecting a mismatch between your internal clock and the external...
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A large share of cancer risk is shaped not by genetics alone, but by everyday patterns of behavior that influence...
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Gluten interacts with the gut barrier in ways that can shift intestinal permeability, but the impact of that shift...
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Sleep apnea is far more common and far more disruptive than most people realize. Yet, despite its prevalence...
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Many of the substances people use to relax, sleep, or stay alert quietly reshape the biology of sleep...
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Iron plays a central role in health across the lifespan. It forms the core of hemoglobin, the molecule in red blood cells...
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Micronutrient deficiencies, even mild ones, can quietly erode health over decades, raising the risk of chronic disease. One framework...
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Creatine supplementation has long been shrouded in myths and misconceptions, ranging from dehydration and kidney damage to hair loss...
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Elevated homocysteine levels often slip under the radar during routine checkups, yet they quietly raise our risk...
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Creatine plays a key role in maintaining cellular energy balance, and evidence suggests it can help the brain...
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Air pollution leaves a biological fingerprint on our lungs, our blood vessels, and even our brains, eroding...
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Creatine is one of the most widely studied and commonly used supplements in sports nutrition...
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Natural flavors sound harmless—but are they? In this Aliquot, I unpack what "natural" and "artificial" really mean when it comes to ...
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In this Aliquot, I break down what the research tells us about glyphosate exposure in farming communities versus...
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In this Aliquot, I discuss how these drugs work, their pros and cons, the latest research, and lifestyle strategies to...
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In this Aliquot, Dr. Andrew Huberman, Brady Holmer, and I explore the science behind cognitive enhancers and how HIIT boosts...
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In this Aliquot, I'll summarize the latest research on calcium absorption, supplementation, and dietary sources, exploring...
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In this Aliquot, Dr. Andrew Huberman and I explore the complexities of digital engagement, share strategies for managing...
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In this Aliquot, I explore how genetics, lifestyle, and potassium balance influence sodium's role in...
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In this Aliquot, you'll hear expert insights from Drs. Bruce Ames, Andrew Huberman, Axel Montagne, and me...
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In this Aliquot, I briefly describe the science and concerns surrounding microplastics and identify ways to lessen...
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In this Aliquot, Drs. Matt Walker, Satchin Panda, and Andrew Huberman explore how to harness the benefits of natural light...
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In this Aliquot, we explore strategies for optimizing muscle mass through exercise, nutrition, and supplements with...
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In Aliquot #107, we heard from ten experts who shared how they put their knowledge into practice—applying insights from their own research and...
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Recovery is essential to any fitness routine, allowing the body to heal, rebuild, and grow stronger after workouts. But it involves more than...
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Lactate often gets a bad rap due to its close association with lactic acid. But lactate plays a distinctly different and often-underappreciated role...
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Testosterone is a steroid hormone produced primarily in the testes in males and in smaller amounts in the ovaries in females. It's crucial...
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Mitochondrial health and overall health are intrinsically linked. Identifying ways to boost mitochondrial biogenesis...
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Mitochondria are best known for their energy-producing roles, but they also help regulate cellular metabolism, signaling, and apoptosis...
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Aerobic exercise and resistance training are essential for optimal health. However, finding the time to do both can be challenging...
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As we age, our hair changes: It often turns gray and becomes finer, and it might even fall out—permanently...
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Processed foods fall on a spectrum, from minimally processed (like oatmeal or canned tomatoes) to ultra-processed...
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Foods contain a vast array of nutrients, fiber, and bioactive compounds packaged up into a complex physical-chemical structure called...
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Apolipoprotein B, or ApoB for short, is a structural protein found in LDL particles. If ApoB gets oxidized or modified, it can drive the formation...
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Living long, healthy lives isn't just about luck; it's about putting in the effort and staying committed. There's plenty of scientific evidence out there tha...
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I've interviewed many scientists over the years, each with their own expertise and specialty, ranging from exercise science and kinesiology to gene editing a...
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Vitamins are substances that our bodies need to develop and function normally. When considering vitamins, we tend to think of the usual suspects – A, C, D, E...
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Roughly half of adults in the US have hypertension, commonly known as high blood pressure. Defined as having a systolic pressure of 130 or higher or a diasto...
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Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be ch...
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In part I of this two-part series on the future of aging research, we discussed the hallmarks of aging and the cutting-edge therapies aimed at understanding ...
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Researchers in the field of aging science have identified nine hallmarks of aging – observable biological patterns of dysfunction that occur as an organism a...
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Muscle disuse atrophy, or muscle wasting, poses serious risks, particularly for older adults, promoting irreversible muscle loss, frailty, and disease. Rebui...
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From preconception to toddlerhood and early childhood, there's a lot to consider when deciding to have a baby. Dr. Rhonda Patrick spent many months researchi...
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Time-restricted eating involves consuming meals within a specific daily time window. However, choosing the optimal time frame for that window is influenced b...
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Aliquot #98: Fasting or Time-Restricted Eating? The Muscle Preservation Divide (TRE Series Part 1) PremiumTime-restricted eating involves consuming meals within a specific daily time window but is distinct from true fasting, which involves extended food abstinenc...
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Aliquot #97: Thermal Stress, Part II: Unveiling the Power of Cold Exposure on Health and Performance PremiumHormesis is a compensatory defense response to a stressor that conditions the body against future stressors. Cold exposure, a powerful hormetic stressor, act...
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Hormesis is a compensatory defense response to a stressor that conditions the body against future stressors. Heat exposure – from sauna use, hot tubs, or eve...
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As research progresses, my dietary and supplement habits adapt. At times, it's the ineffable quality of consciousness, submerged in a mental calculus of cost...
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Sulforaphane, a bioactive compound derived from broccoli, broccoli sprouts, and red kale, exerts potent antioxidant and anti-inflammatory properties that can...
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Berberine is a plant-derived compound that may be beneficial for treating a wide range of chronic health conditions associated with obesity, such as hyperten...
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Having a healthy body composition, with plenty of lean mass – in the form of muscle and bones – is essential for health throughout the lifespan. Achieving a ...
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The blood-brain barrier is a collection of membranes that separate the central nervous system from the circulatory system. It permits the passage of nutrient...
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It's tempting to think of dementia as something in the long-distant future – a condition that only affects older people. But the factors that drive dementia ...
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Vascular dysfunction, the loss of normal endothelial tone and permeability of blood vessels, is a common feature of most forms of dementia, including Alzheim...
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A ketogenic diet is high in fat, moderate in protein, and low in carbohydrates. Research shows that it mimics fasting by inducing metabolic switching – the c...
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Advanced glycation end-products, or AGEs for short, are created when the sugars, amino acids, and fats in food encounter heat. AGEs also form in the body dur...
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Photobiomodulation (PBM) involves using light therapy, such as red light, laser, or infrared therapy, to stimulate, heal, regenerate, and protect the body. F...
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Your skin is a crucial barrier to the outside world – the first line of defense against environmental exposures, and the primary means by which the body reta...
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Chronic inflammation plays a key role in the development of many chronic diseases, including cancer, cardiovascular disease, and diabetes. When it comes to m...
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Bone density is crucial throughout the lifespan, but it takes on even greater importance as we age, as bone mass really begins to decline. Resistance trainin...
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APOE is a protein involved in lipid transport. A variant of APOE called APOE4 is the primary genetic risk factor for Alzheimer's disease. APOE4 also increase...
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Apolipoprotein B, or ApoB for short, is a protein involved in lipid metabolism and is a robust predictor of cardiovascular disease risk. Healthy lifestyle be...
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Protein is an essential component of a healthy eating pattern because it supports the growth, development, and maintenance of skeletal muscle. While animal-d...
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Although people experience muscle soreness to varying degrees, soreness is perfectly normal after training and typically occurs following exposure to novel s...
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Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workou...
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Migraine is a neurological disorder that typically manifests as an intense, debilitating headache and is often accompanied by nausea, vomiting, and light sen...
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Meditation, in its various forms, has powerful effects on the brain and body. In this second part of our two-part series on meditation, we'll discuss some of...
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Meditation is a form of mental training geared toward improving aspects of a person's core neurocognitive function, such as the regulation of attention and e...
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Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams p...
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Consuming sufficient protein is essential for muscle growth and maintenance. Emphasis on specific amino acids within protein, particularly the branched-chain...
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Exercise stresses the entire body – the heart, lungs, bones, muscles, and even the brain. The body responds by inducing a wide range of adaptations that incr...
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Protein is an essential component of a healthy eating pattern because it supports the growth, development, and maintenance of skeletal muscle tissue. Having ...
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The progressive loss of skeletal muscle mass and strength that occurs with aging, referred to as sarcopenia, begins as early as our 30s or 40s. Many factors ...
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High-intensity interval training, or HIIT for short, is a popular form of exercise involving short bursts of intense aerobic exercise interspersed with perio...
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Exposure to environmental toxins – in the food we eat, the water we drink, and the air we breathe – is largely unavoidable. But monitoring our exposures and ...
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Choline is an essential nutrient that plays important roles in human health. It provides methyl groups for many aspects of metabolism, is a component of cell...
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Sugar substitutes are food products or additives that provide the sweet taste of sugar, without the calories. Evidence suggests that sugar substitutes have s...
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Non-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, ...
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Chocolate and its principal component, cocoa, are popular topics – no doubt because they taste so good. But a wide range of beneficial health effects have be...
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Continuous glucose monitors – CGMs, for short – are wearable devices that measure blood glucose levels through a tiny sensor placed under the skin. The CGM c...
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Vitamin K is a type of fat-soluble vitamin that participates in blood clotting, cardiovascular health, and bone metabolism. Naturally occurring forms of vita...
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Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasin...
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Meat – especially red meat – is perhaps one of the most polarizing topics in the nutrition world today. Some camps tout the benefits of eating an all-meat di...
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While some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, high...
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The Mediterranean diet pattern is rich in micronutrient-dense foods such as vegetables, fish, and olive oil and has been shown to reduce the risk of cardiova...
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Aging – a process that began the moment we were born – is generally thought of as inevitable. But could aging become reversible in the future? Technologies l...
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The idea of aging "gracefully" – looking, feeling, and thinking well as the years pass – is not only appealing, but (science suggests) also achievable. Exerc...
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Multiple sclerosis (MS) is an autoimmune neurodegenerative disorder that destroys myelin, the insulating layer that surrounds neurons. The causes of MS are c...
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Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for t...
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A healthy intestinal barrier limits the transport of pathogens and endotoxins from the gut to the bloodstream; however, increased gut permeability (known as ...
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The cardioprotective effects of omega-3s are pretty well established. But the research on omega-3s has also revealed that they're involved in nearly every as...
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Early studies of omega-3 fatty acid intake demonstrated dramatic biological effects. Since then, the body of research enumerating the profound anti-inflammat...
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Small changes can make big differences in how long and how well we live. Diet stands out as low-hanging fruit for influencing our lifespan. Optimizing macron...
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The arrival of a new year is a great opportunity to make health-focused resolutions – promises to ourselves that we're going to live better, healthier, and (...
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Many people suffer from insomnia, which is often driven by change, especially change that affects relationships, employment, or family dynamics. Cognitive be...
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Circadian rhythms play key roles in metabolic health and ultimately influence body weight, performance, and susceptibility to diseases like diabetes and canc...
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Overeating – whether it's an occasional practice or a chronic problem – can promote weight gain and a host of other health problems such as type 2 diabetes a...
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Aliquot #45: Long-haul COVID-19 PremiumWhile infection with the SARS-CoV-2 virus shares symptoms with the common cold and influenza such as sore throat, cough, and runny nose, there are critical d...
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This episode has the answers to hot topic questions about the COVID-19 vaccines, such as: Is the spike protein made from the vaccines dangerous? Will the vac...
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Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and mu...
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The classic ketogenic diet is high in fat and low in protein and carbohydrates. The ease of following a ketogenic diet varies from person to person, dependin...
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Regulating the amount of light in our environment is crucial for a good night's sleep and a good mood the next day. Habits such as using blue light-emitting ...
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When a person consumes a ketogenic diet, profound metabolic changes occur as the body shifts from burning glucose to using fatty acids and ketones. These cha...
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Eating a typical Western diet – high in processed foods and sugar-sweetened beverages – raises blood glucose and insulin levels, promotes inflammation, and c...
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Zinc is an essential nutrient that participates in many biological processes and plays critical roles in immune function, protein synthesis, wound healing, D...
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Aliquot #37: Lifestyle interventions for depression and anxiety, part 2 (adding to aliquot #8) PremiumIn recent decades, lifestyle practices have emerged as viable strategies for treating symptoms of depression. Online resources that combine healthful practic...
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Inflammation is an important aspect of immunity. Robust evidence indicates that increased inflammation is linked with depression. Some scientists think that ...
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The physiological responses to sauna use are incredibly similar to those experienced during moderate- to vigorous-intensity exercise. As a result, sauna use ...
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Diet plays an essential role in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut mi...
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Statins can reduce the risk of heart disease by 30 to 40 percent due to their ability to increase LDL receptor activity and reduce blood cholesterol levels. ...
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Vitamin D is a hormone produced in the body. People who have poor vitamin D status are more likely to test positive for COVID-19. In the setting of COVID-19,...
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Airplanes are closed, cramped spaces that seem ideal for COVID-19 transmission. Even so, surprisingly few COVID-19 infections have been reported from air tra...
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Aliquot #31: A powerful tool for assessing cholesterol levels: The ion mobility particle test PremiumCholesterol is vital to human health, but an oversimplified view of cholesterol — that high-density lipoprotein (HDL) cholesterol is good, and low-density li...
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Having a healthy, robust immune system is crucial for our survival. Critical players in the body's antiviral immune response are interferons. Certain lifesty...
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Sleep affects aspects of our mental and cognitive health. Not getting enough sleep triggers the onset of a "loneliness phenotype," driving people who are sle...
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Poor sleep reduces the body's insulin sensitivity and changes a person's appetite, increasing the preference for high carbohydrate foods like pizza, pasta, a...
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Traditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rap...
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Coffee consumption is associated with protection from several chronic diseases. Coffee's beneficial effects may stem from its ability to induce autophagy; ho...
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Keeping our brains sharp throughout the lifespan is essential for optimal performance. Lifestyle behaviors such as exercise, dietary modification, and sauna ...
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Recent discoveries in the field of epigenetics suggest we might be able to slow aging, based on the realization that not everyone ages at the same rate. Evid...
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This is a special mashup episode, featuring a collection of clips on a range of topics related to supplements — including Rhonda's evolving supplement routin...
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Parkinson's disease is a progressive neurodegenerative disorder with no cure. It typically manifests later in life and is caused by the destruction of neuron...
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Although many beneficial effects of time- or calorie-restricted eating in humans have been identified, many questions still remain regarding fitness and perf...
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Circadian rhythms modulate a wide array of the body's physiological processes, ultimately influencing body weight, performance, and susceptibility to disease...
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Aliquot #15: Autophagy: A cellular recycling program with implications for health and longevity PremiumAutophagy, a type of cellular recycling program, influences many aspects of health and disease, including cancer, neurodegenerative disease, and aging. Nutri...
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Chronic stress impacts our mental and physical health. Stress increases levels of hormones like adrenaline and cortisol, which in turn, can increase a person...
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Sulforaphane exerts beneficial – and somewhat unconventional – effects in humans to promote health. For example, sulforaphane promotes the urinary excretion ...
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"If you can not measure it, you can not improve it." - William Thompson Getting regular checkups and undergoing blood tests are fundamental to maintaining...
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Eating too much or too little generally has obvious effects on our health. But a growing body of evidence suggests that when we eat matters, too. Late-night ...
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Mounting evidence demonstrates that various forms of fasting may be beneficial as a complementary treatment against cancer. Fasting makes cancer cells more v...
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Sulforaphane, an isothiocyanate compound derived from broccoli sprouts and certain cruciferous vegetables, exerts a wide range of beneficial effects in human...
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The conversion of glucoraphanin to sulforaphane in broccoli sprouts requires myrosinase, an enzyme co-located within the leaves, stems, and other components ...
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Sulforaphane switches on mechanisms that protect against cancer and other environmental insults. Sulforaphane is produced when the plants' cells are damaged ...
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Sulforaphane, an isothiocyanate compound, is the most potent naturally occurring inducer of the body's key detoxification enzymes. While sulforaphane is deri...
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Insulin-like growth factor-1, or IGF-1 for short, is a protein that plays critical roles in major growth pathways in the human body. It influences nearly eve...
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Time-restricted eating, which involves taking in food within a small window of time during the day and fasting for the remainder, can improve certain biomark...
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Various ancient practices, including meditation, hot yoga, and sauna, may aid in the treatment of depression. Whether the medical community will embrace thes...
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Roughly one-quarter of people living in the US carry a genetic variant of the apolipoprotein E gene, called APOE4, the most important genetic risk factor for...
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People who have depression often have elevated biomarkers of inflammation. These markers can chronically activate the body's inflammatory response system, pr...
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Q&A Mashup #3: Fasting PremiumThis episode of the aliquot features a collection of clips covering a range of topics related to fasting - both intermittent and prolonged. Specific topics ...
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Q&A Mashup #2: Sauna PremiumThis collection of clips covers some of the many health benefits associated with the use of traditional Finnish saunas and other forms of whole-body hyperthe...
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In this first episode of the Aliquot podcast, Rhonda discusses topics such as her pre-pregnancy diet, exercise, and sleep; which supplements she included and...
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