When it comes to boosting mood and cognitive function, it's hard to find any nootropic supplement that can compete with the profound effects of just 10 minutes of high-intensity interval training.

HIIT, even for just 10 minutes, has been shown to increase serotonin and

Older adults who participate in a year-long aerobic exercise program increased the size of their hippocampus by 2%.

This growth is significant because the hippocampus, a key area of the brain involved in learning and memory, typically shrinks by 1-2% annually as we age.

What

People with stage 3 colon cancer who also engaged in aerobic exercise as an adjunct treatment had a 40% reduction in disease recurrence and a 63% reduction in mortality.

Exercise impacts cancer in several ways, including through the mechanical forces it generates. For instance,

It's beneficial to stop eating at least three hours before bedtime. This timing aligns with the onset of natural melatonin production, which can inhibit insulin release from the pancreas.

Eating too close to bedtime might prevent insulin from effectively regulating blood glucose

Great Presentation by Dr. Rhonda Patrick 'Why Exercise Intensity Matters for Longevity' | CrossFit for Health 2024 youtu.be/Uttq6clVSb0?si… via YouTube

There is growing evidence that deliberate heat exposure plays a role in preventing disuse atrophy.

Local heat treatments dramatically reduced muscle atrophy by 37% in a small human trial, effectively preserving mitochondrial function and boosting heat shock protein levels during

Individuals engaging in short bursts of vigorous physical activity, for just 1-2 minutes, three times a day, saw a significant health impact: a 50% decrease in cardiovascular mortality and a 40% reduction in deaths from all causes and cancer.

Significant studies utilizing

Dr. Rhonda Patrick (Dr. Rhonda Patrick) shares a science-based framework for optimizing nutrition and health, including how to:

• Prioritize micronutrients. Focus on getting essential vitamins, minerals, fatty acids, and amino acids from whole foods to support core bodily

Are there differences between farmed salmon vs wild salmon?

1. Farmed salmon, due to energy-dense feed and lower activity in net pens, have a fat content 3x higher than wild salmon.

2. The farmed salmon's high levels of linoleic acid reflect the use of vegetable oils in their

Depending on who you ask, the 'traditional' diet and health advice might be wrong.

Sunscreen?
Organic food?
Grass-fed beef?

What's the right answer, and what should you put in your body to feel your best?

That's what Dr. Rhonda Patrick reveals on today's episode. Listen now.

Embracing the struggle by increasingly adding in more dynamism in my training, including compound lifts.

(From yesterday’s session)

Shout out to Stuart Phillips (he/him) & Brad Schoenfeld, PhD for the encouragement…

A new discussion just dropped over on The Knowledge Project by Shane Parrish
We talked a lot about how I approach nutrition, including micronutrients from food vs supplements, organic foods vs nonorganic, and much more.

Timestamps:
01:22 – A philosophy for nutrition
12:18 –

Over 1,000 randomized controlled trials robustly demonstrate that physical activity significantly benefits individuals with cancer and those in remission.

The evidence is compelling: engaging in aerobic exercise following a diagnosis of breast, colon, or prostate cancer

Recent time-restricted eating 'presentation poster' claiming increased heart death risk improperly adjusted for smoking among other glaring flaws.

The group eating within less than an 8-hour window had 60% more smokers compared to the reference group!
Obvious much?

Great

Getting adequate magnesium from your diet is one thing you can do to invest in your long-term bone health.

Approximately 60% of our body's magnesium is stored in our bones, with about one-third of this bone magnesium being exchangeable, acting as a reservoir for when the body

Men with the highest magnesium levels experienced a 40% decrease in all-cause mortality and a 50% reduction in cancer deaths.

Magnesium plays a crucial role in cancer prevention. Research, including a large study of 66,000 participants, found that for every 100 mg decrease in

NEW episode is live

A special preview of our Members-only podcast, The Aliquot

• How exercising timing affects deep sleep
• How scented oils, like lavender, impact sleep
• Heat stress protocols for sleep
• Why carb-heavy meals make us sleepy

And more

Links in the next