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Aliquot
Episodes
Many of us spend eight or more hours a day sitting. For some people, that is not a choice. It is the...
Beta-glucans are soluble fibers found in foods like oats and barley that are already known to lower LDL cholesterol by reducing bile-acid reabsorption...
Urolithin A is a compound produced by certain gut bacteria from polyphenols found in foods like pomegranates, berries, and ...
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Many of us spend eight or more hours a day sitting. For some people, that is not a choice. It is the...
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Beta-glucans are soluble fibers found in foods like oats and barley that are already known to lower LDL cholesterol by reducing bile-acid reabsorption...
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Aliquot Mitochondria Aging Autophagy Urolithin A Supplements Exercise Microbiome Polyphenol PerformanceUrolithin A is a compound produced by certain gut bacteria from polyphenols found in foods like pomegranates, berries, and ...
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Urolithin A is a compound produced by certain gut bacteria from polyphenols found in foods like pomegranates, berries, and ...
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Stress Magnesium Heat Stress Inflammation Mental Health Circadian Rhythm Exercise Sleep Depression AliquotMany small habits can influence mood in ways we might not expect. Physical activity, sleep, light exposure, heat, and...
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Nicotinamide adenine dinucleotide, or NAD, is in every cell of your body and plays a central role in energy metabolism, mitochondrial...
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Visceral fat is a highly metabolically active form of fat that accumulates deep within the...
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When is the best time to exercise? It depends on your goal. Because your body...
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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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