FoundMyFitness - Member's Feed (🔓 for Shelby Lollar)

Elevated homocysteine levels often slip under the radar during routine checkups, yet they quietly raise our risk for heart disease, stroke, high blood pressure, Alzheimer’s, and even shorten our lifespan. About one in ten adults carries a common genetic variant that makes it harder to clear homocysteine from the body. In this Aliquot, I explain exactly what homocysteine is, how it impacts both cardiovascular and brain health, and how simple nutritional strategies—like supplementing with vitamins B6, B12, and methylfolate—can help bring levels down, supporting healthy aging and sharper cognitive function.This episode includes several key discussion points:00:01:19 - Why homocysteine is essential—and when it becomes harmful00:04:00 - How homocysteine is cleared and why B vitamins help00:06:46 - How genetic variants influence homocysteine levels00:08:00 - Mortality risk rises with every 5 µmol/L of homocysteine00:08:56 - Homocysteine impairs nitric oxide and raises blood pressure00:09:49 - H-hypertension and the risk of homocysteine with high blood pressure00:12:22 - What is the optimal homocysteine level?00:13:08 - Why 5-methylfolate is the better folate00:15:02 - How riboflavin lowers homocysteine and blood pressure00:15:39 - Why B12 form and dose matter00:16:15 - Why B6 needs folate and B12 to lower homocysteine00:16:41 - Betaine from beets and spinach helps lower homocysteine00:17:26 - Creatine spares methylation and may reduce homocysteineThis Aliquot features segments from the following episode and Q&A with Dr. Rhonda Patrick. Watch the full session and access show notes here:The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhDQ&A #69 with Dr. Rhonda Patrick (4/5/25)

When testosterone runs low, libido isn’t the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor.Timestamps:(00:00) Introduction(03:28) Why is testosterone essential for men?(05:48) The role of testosterone in women’s health(07:30) Does higher testosterone shorten lifespan?(10:49) What the castrati reveal about testosterone and longevity(13:44) Free vs. total testosterone—what’s the difference?(17:19) Best practices for measuring and interpreting testosterone levels(20:06) Reference ranges or symptoms—which matters more?(23:27) When is high testosterone a red flag?(25:10) What LH and FSH reveal about testosterone production(29:48) Could high SHBG levels be limiting your testosterone?(33:40) Why SHBG increases with age—and how diet and lifestyle accelerate it(38:22) Key symptoms of low testosterone in men(41:23) Is alcohol sabotaging your testosterone levels?(44:16) Why low-fat and low-carb diets might lower testosterone(44:55) Common micronutrient mistakes hurting hormone levels(46:49) How excess body fat impacts testosterone(50:16) When endurance training goes too far(54:39) Are endocrine disruptors truly harming male hormones?(57:20) Debunking myths about declining testosterone in men(1:00:09) Why dietary fat is essential for hormone health(1:02:32) Is a ketogenic diet bad for testosterone?(1:03:47) Which type of exercise boosts testosterone most?(1:05:53) Do vitamin D, zinc, and magnesium actually help?(1:10:13) Does boron significantly raise free testosterone?(1:11:22) Ashwagandha’s true potential for testosterone enhancement(1:15:37) Is Tongkat Ali the best herbal testosterone booster?(1:19:28) Tongkat Ali or boron—which is superior?(1:20:57) Shilajit, Tribulus, Fenugreek—do they actually work?(1:22:10) The four best supplements to raise testosterone levels(1:23:54) Dutch test vs. blood test—which is better for cortisol?(1:25:09) When should you consider testosterone replacement therapy (TRT)?(1:33:00) What realistic benefits can TRT provide?(1:36:11) Does TRT raise heart disease and erythrocytosis risk?(1:46:00) Creams vs. injections(1:47:24) Does TRT increase prostate cancer risk?(1:49:38) Hair loss, acne, sleep apnea—what are TRT’s real side effects?(1:52:18) The rollercoaster effect of testosterone injections(1:54:52) Could low testosterone be riskier than TRT?(1:58:16) Choosing the right TRT delivery method(2:04:53) Do smaller, more frequent injections reduce risks?(2:06:50) Can you maintain fertility while on TRT?(2:14:50) Why TRT quickly shrinks testicles(2:16:17) Key biomarkers you must track on TRT(2:25:34) Testosterone therapy for women—symptoms, ranges, and risks(2:38:24) What actually causes hair loss?(2:44:37) Does your maternal grandfather determine your hairline?(2:45:25) Why stopping hair loss means accepting risks(2:54:32) How effective are ketoconazole, minoxidil, and microneedling?(2:57:32) Topical vs. oral minoxidil—how do side effects compare?(3:00:38) Is microneedling effective without minoxidil?(3:03:29) Do finasteride and dutasteride alter brain chemistry?(3:04:40) Finasteride and the nocebo effect—are side effects imagined?(3:06:14) Does minoxidil delay baldness or just mask it?(3:07:43) Can dutasteride extend your lifespan?Watch this episode on YouTubeShow notes, summary, and transcript are available by clicking here

This Q&A was originally recorded live as a crowdcast on August 16th, 2025. Some of the top-voted questions were selected, but I also answered questions that I thought people would like to hear about. I continue to offer these on a monthly basis, so I hope that, after listening, you will head to the member's dashboard on my website to find out when the next Q&A is happening, sign-up, and submit your questions!(00:21) - Q: Does creatine increase creatinine levels?(02:12) - Q: Is HRT still beneficial 10 years after menopause?(04:04) - Q: For heart risk, what matters more LDL-C, small dense LDL-P, or total LDL-P?(08:03) - Q: When should you take ketones and measure levels? (11:34) - Q: Which is more important in choosing coffee, polyphenols or mold testing?(12:42) - Q: Creatine HCl vs monohydrate — which is better?(13:03) - Q: Why did you stop taking Magnesi-Om?(13:27) - Q: Is it necessary to take vitamin K2 with vitamin D3?(20:40) - Q: What is the optimal daily amount of broccoli sprouts?(21:52) - Q: Is vigorous exercise better than moderate?(23:14) - Q: Any updates on the red light therapy mask you used?(24:29) - Q: Which countertop water filter do you recommend?(24:58) - Q: Are retainers and night guards safe long term?(27:30) - Q: What type of mattress do you use?(28:00) - Q: Have you reduced your fish oil dose?(28:42) - Q: Is there an optimal fish oil dose for APOE4 carriers?(29:10) - Q: Is Vascepa good for heart health?(29:53) - Q: How do you balance iron deficiency with overload risk?(36:18) - Q: What are the benefits and risks of urolithin A?(46:43) - Q: What if your sauna temperature is too low?(47:50) - Q: What dose and brand of urolithin A do you use?(49:02) - Q: How do you test mitochondrial function?(50:05) - Q: Can restoring NAD+ slow aging?(1:09:47) - Q: Can NAD+ IVs increase energy?(1:11:22) - Q: What about nicotinic acid?Access the show notes and video here.Worth checking out -We have a variety of in-depth articles covering some of the topics mentioned in this Q&A, including, red light therapy (photobiomodulation), nicotinamide mononucleotide, nicotinamide riboside, NAD+, sirtuins, microplastics, magnesium, creatine, vitamin D, and exercise intensity.Additionally, related aliquots, clips, and episodes include: Q&A #43 with Dr. Rhonda Patrick (01/07/23)Q&A #61 with Dr. Rhonda Patrick (8/28/2024)Q&A #72 with Dr. Rhonda Patrick (7/19/25)Aliquot #126: The Science of Calcium for Bone Health and BeyondHow To Use Coffee To Live Longer (Full Guide & Research)Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep (full episode)The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD (full episode)

Creatine plays a key role in maintaining cellular energy balance, and evidence suggests it can help the brain meet its high energy demands more efficiently. In Aliquot #131, The Muscle and Bone Benefits of Creatine, creatine expert Dr. Darren Candow and I discussed how creatine supplementation affects muscle quality, physical function, and even skeletal health, particularly in older adults. In Part II of this three-part series, Dr. Candow and I will cover the incredible brain benefits of creatine, especially in the settings of stress, aging, trauma, neurodegenerative disease, and more.This episode includes several key discussion points:00:01:27 - How stress affects brain creatine00:03:31 - How much creatine increases brain levels?00:06:28 - Achieving brain benefits without bloating00:08:20 - Improving cognition during stress and sleep loss00:11:54 - Does creatine aid recovery from traumatic brain injury?00:13:07 - How much is enough for both brain and body?00:15:40 - Why creatine may help you sleep better after training00:19:09 - Can creatine help in neurodegenerative disease?00:20:43 - Supporting recovery from depression with creatineThis Aliquot features segments from the following episode:The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

This Q&A was originally recorded live as a crowdcast on July 19th, 2025. Some of the top-voted questions were selected, but I also answered questions that I thought people would like to hear about. I continue to offer these on a monthly basis, so I hope that, after listening, you will head to the member's dashboard on my website to find out when the next Q&A is happening, sign-up, and submit your questions!(00:00) Beginning of Q&A(00:24) - Q: Why am I experimenting with exogenous ketones?(06:59) - Q: Do coffee filters contain harmful chemicals or glue?(07:19) - Q: Which coffee beans and brewer maximize polyphenols and minimize contaminants?(11:46) - Q: Does coffee dehydrate you or reduce mineral absorption?(13:27) - Q: Should you avoid drinking coffee on an empty stomach?(13:43) - Q: Does adding dairy or protein to coffee impact polyphenol absorption?(15:34) - Q: Should slow metabolizers limit coffee?(16:44) - Q: Does coffee reduce blood flow in the brain?(16:59) - Q: Are coffee pods a health concern due to chemicals or microplastics?(17:51) - Q: Which method do you use to measure ketone levels?(18:17) - Q: Does your resting heart rate decrease when you cycle off caffeine?(18:58) - Q: What are the dose ranges for ubiquinol, berberine, and alpha lipoic acid?(20:25) - Q: What's the optimal dosage of ubiquinol for a woman in their mid-30s preparing for egg freezing?(21:31) - Q: What's the dose and your reason for taking myoinositol?(21:49) - Q: Are you still taking benfotiamine, collagen, lutein, or zeaxanthin?(22:16) - Q: Are you still taking methylated B vitamins?(23:37) - Q: Which vitamin K2 supplement and dosage do you take?(24:01) - Q: Does moringa powder contain unsafe levels of lead?(25:19) - Q: What are the best options for choline supplementation?(28:25) - Q: Is 600 mg/day of CoQ10 necessary if pregnancy isn't the goal?(29:00) - Q: What causes fragmented sleep, and how can it be improved?(43:59) - Q: Are there supplements that can improve sleep?(46:52) - Q: Which light box brands are best for shiftworkers' circadian rhythms?(48:03) - Q: What's the typical digestion time for a meal?(49:15) - Q: Do you need extra glycine if taking magnesium glycinate?(49:53) - Q: What are the key lipid markers associated with atherosclerosis?(1:15:15) - Q: What are your thoughts on statins or Repatha?(1:16:21) - Q: Are hot baths as beneficial as saunas for health benefits?Access the show notes and video here.Worth checking out -We have a variety of in-depth articles covering some of the topics mentioned in this Q&A, including, beta-hydroxybutyrate, choline, creatine, microplastics, berberine, magnesium, melatonin, multivitamin, omega-3 index, and sleep regularity. Related episodes, aliquots, and clips - Q&A #57 with Dr. Rhonda Patrick (3/9/24)Aliquot #109: Reducing ApoB with diet, drugs, and supplementsHow To Use Coffee To Live Longer (Full Guide & Research)Cognitive behavioral therapy for insomnia: how it works | Ashley Mason, Ph.D.How do shift work, jet lag, and modern lifestyles disrupt circadian rhythms? | Dr. Satchin PandaHow Exercise Prevents & Reverses Heart Aging | Dr. Benjamin Levine (full episode)Dr. Ronald Krauss on LDL Cholesterol, Particle Size, Heart Disease & Atherogenic Dyslipidemia (full episode) 

Air pollution leaves a biological fingerprint on our lungs, our blood vessels, and even our brains, eroding the body's defenses, triggering inflammation, weakening the blood-brain barrier, and accelerating cognitive decline. Exposure to air pollution is particularly concerning for people already at risk for neurodegenerative disease. But emerging research also points to ways we might minimize the harm. In this Aliquot, Drs. Michael Snyder, Axel Montagne, Jed Fahey, and I discuss how precise monitoring, targeted nutrition, and environmental adjustments may blunt the biological effects of the air we breathe.This episode includes several key discussion points:00:00:39 - What is the exposome and how do we measure it?00:03:12 - Air pollution’s overlooked role in Alzheimer’s and autoimmunity00:05:58 - How exposome data shapes personal health decisions00:07:29 - The environmental exposures most linked to chronic disease00:08:22 - What are firefighters breathing in?00:09:30 - Clearing air pollutants with sulforaphane and sauna00:11:15 - How city living may amplify dementia risk00:16:01 - Could omega-3 and air filtration protect the brain from pollution00:16:55 - What really matters when choosing an air filter00:19:48 - How sulforaphane helps after wildfire smoke and chemical exposure00:26:07 - Why green spaces matter in polluted environmentsThis Aliquot features segments from Q&As with Dr. Rhonda Patrick and segments from the following episodes: Q&A #17 with Dr. Jed Fahey + Rhonda on Sulforaphane and MoringaQ&A #45 (3/4/23) with Dr. Rhonda PatrickDr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized MedicineAxel Montagne, Ph.D. on Blood-Brain Barrier Dysfunction in Alzheimer’s Disease and Dementia

Creatine is one of the most widely studied and commonly used supplements in sports nutrition. As a naturally occurring molecule in the body, it plays a central role in cellular energy metabolism, especially in tissues that demand rapid energy turnover, like skeletal muscle and the brain. Emerging evidence indicates that creatine supplementation might support health and function across the lifespan—not just in athletes, but in older adults, clinical populations, and anyone hoping to maintain health and vitality with age.In Part I of this three-part Aliquot series, creatine expert Dr. Darren Candow and I examine creatine through the lens of two critical systems—muscle and bone—and unpack how creatine supplementation affects muscle quality, physical function, and even skeletal health, particularly in older adults.This episode includes several key discussion points:00:01:54 - What makes creatine enhance exercise performance?00:05:20 - Why we lose explosive power with age00:06:49 - Can creatine speed up recovery between sets?00:09:29 - Two mechanisms behind creatine’s strength gains00:11:29 - Why creatine doesn’t always improve gym recovery00:13:58 - Sex differences in creatine’s anti-catabolic effects00:16:45 - Can creatine prevent bone loss without lifting weights?00:17:07 - How creatine stimulates osteoblast activity00:18:43 - Can creatine help prevent hip fractures?00:21:32 - Creatine vs. bisphosphonates for bone support00:25:20 - Why creatine isn’t just for weightliftersThis Aliquot features segments from the following episode:The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences?Timestamps:(0:00) Introduction(3:46) Can you be insulin resistant with normal glucose levels?(7:25) Can glucose monitors detect hidden insulin resistance?(8:56) What your skin reveals about insulin resistance(10:20) Why is insulin resistance behind so many chronic diseases?(14:41) Does obesity cause insulin resistance—or vice versa?(21:33) Insulin’s surprising roles beyond blood sugar control(22:31) What’s driving weight gain—insulin or calories?(29:25) Do saturated fats cause insulin resistance?(35:57) Why refined carbs amplify risks from saturated fat(38:59) Fructose vs. refined sugar—which spikes insulin more?(39:56) High-carb vs. keto—which diet controls hunger better?(44:22) Why low-carb diets might provide a metabolic advantage(46:31) Does exercise give you metabolic ‘wiggle room’?(50:55) Why strength training beats cardio for insulin sensitivity(52:58) Should you lower insulin before cutting calories?(56:07) Does meal frequency drive insulin resistance?(59:27) Is nighttime snacking giving you insomnia?(1:01:19) Can a sugary breakfast lead to overeating later?(1:06:14) Does late-night eating disrupt sleep more than blue light?(1:07:54) Can one bad night’s sleep trigger insulin resistance?(1:11:18) Can air pollution cause weight gain?(1:15:10) Vaping vs. smoking—which is worse for metabolic health?(1:16:35) Can statins and antidepressants trigger weight gain?(1:19:17) How to reverse insulin resistance in 90 days(1:25:54) Does apple cider vinegar really lower blood sugar?(1:29:49) Ketone supplements—are the metabolic benefits real?(1:35:29) Why some ethnicities get diabetes without obesity(1:43:23) How oversized fat cells trigger metabolic chaos(1:48:23) Do seed oils silently promote insulin resistance?(1:51:39) Seed oils—always harmful or only when heated?(1:57:30) Fat, muscle, or liver—where does insulin resistance start?(2:03:16) Do fat cells shrink or disappear with weight loss?(2:06:00) Are shrunken fat cells still insulin resistant?(2:07:10) Can exercise and cold therapy specifically shrink visceral fat?(2:08:35) Injecting insulin for muscle—are the risks worth it?(2:11:40) Are drugs like Ozempic a shortcut or solution for obesity?(2:18:07) Are current GLP-1 agonist doses too high?(2:18:57) Microdosing GLP-1 drugs—a solution for carb cravings?(2:24:56) Do these medications cause muscle loss—or is it poor nutrition?(2:27:25) Do GLP-1 agonist benefits extend beyond weight loss?(2:29:36) Could these treatments actually promote longevity?(2:35:07) The dark side of GLP-1 drugs—can they trigger depression?(2:38:26) Insulin vs. glucose—what really drives accelerated aging?(2:43:29) How high glucose levels damage cells—from glycolysis to sorbitol(2:45:35) How insulin shuts down your body’s stress defenses(2:50:10) Which biomarkers best predict biological aging?(2:54:00) One simple breakfast change to lower insulin(2:56:14) Does eating dinner early improve insulin sensitivity?Watch this episode on YouTubeShow notes, summary, and transcript are available by clicking here

Natural flavors sound harmless—but are they? In this Aliquot, I unpack what “natural” and “artificial” really mean when it comes to food flavorings. From the chemistry of synthetic vanillin to the regulatory loopholes behind GRAS labeling, we explore how these additives can influence health—not just through potential toxicity, but by activating the brain’s reward system in ways that may affect behavior. I also share my thoughts on flavored sparkling waters, non-nutritive sweeteners, and protein powders—and when “natural” might not be the better choice.This episode includes several key discussion points:00:00:40 - What makes a flavor "natural"?00:01:25 - Does artificial vs. natural matter if structure is the same?00:02:21 - Why "natural" doesn’t guarantee safety00:04:48 - How hyper-palatable foods override fullness signals00:06:44 - If it causes cancer in animals, should it be in our food?00:09:18 - Are naturally flavored sparkling waters as safe as we think?00:13:07 - Do protein powders contain unnecessary fillers and sweeteners?00:15:14 - Does citrus-flavored seltzer damage enamel?This Aliquot features a segment from a Q&A with Dr. Rhonda Patrick. Watch the full session and access show notes here: Q&A #68 with Dr. Rhonda Patrick (3/1/25)

This Q&A was originally recorded live as a crowdcast on June 7th, 2025. Some of the top-voted questions were selected, but I also answered questions that I thought people would like to hear about. I continue to offer these on a monthly basis, so I hope that, after listening, you will head to the member's dashboard on my website to find out when the next Q&A is happening, sign-up, and submit your questions!(00:00) Beginning of Q&A(00:35) - Q: What supplements do you take and when?(03:02) - Q: Does hot coffee degrade creatine?(03:31) - Q: Why do you take melatonin?(04:39) - Q: Is taurine linked to cancer risk?(05:16) - Q: Why did you lower your omega-3 dose?(05:51) - Q: What’s the ideal DHA/EPA ratio for APOE4 carriers?(07:57) - Q: How often should you take sulforaphane?(09:53) - Q: What type of creatine do you take and do you combine it with protein?(11:37) - Q: How do you choose a simple-ingredient protein powder?(12:19) - Q: Which high-polyphenol olive oils are best for APOE4 carriers?(13:04) - Q: Should you avoid greens powders like AG1 due to lead?(16:12) - Q: What probiotics do you take?(17:00) - Q: Why did you switch your ubiquinol brand?(17:20) - Q: Can you get too much sulforaphane?(17:36) - Q: Is Creapure the best form of creatine?(18:03) - Q: Is chronic Nrf2 activation harmful?(18:56) - Q: Can beta-alanine and creatine be used together?(19:36) - Q: Does heat stress speed up epigenetic aging?(26:58) - Q: Do any supplements activate heat shock proteins?(27:50) - Q: Repatha lowers LDL but can it raise blood glucose?(39:08) - Q: Does ezetimibe affect blood glucose levels?(39:42) - Q: Is Neu5Gc in red meat and dairy harmful?(57:34) - Q: What xylitol gum did you use during pregnancy?(59:26) - Q: How do you prevent fish oil burps?(01:00:24) - Q: Is there lead in hydroxyapatite, a toothpaste ingredient?(01:01:25) - Q: Are supplements available in glass containers?(01:02:03) - Q: Can Repatha replace statins if cost isn’t an issue?(01:02:32) - Q: Does a Mediterranean diet minimize Neu5Gc?(01:03:24) - Q: Is CocoaVia safe in dark plastic containers?(01:03:46) - Q: What should men know about osteoporosis risk?(01:08:04) - Q: Can plyometrics replace strength training?(01:10:47) - Q: What fitness apps do you use?Access the show notes and video here.Worth checking out -We have a variety of in-depth articles covering some of the topics mentioned in this Q&A, including, creatine, melatonin, omega-3 fatty acids, sulforaphane, polyphenols, sauna, powerpenia, and epigenetic aging clocks.Related episodes, aliquots, and clips -  Q&A #61 with Dr. Rhonda Patrick (8/28/2024)Aliquot #83: The Path to Strong Bones ⎯ and why it matters Aliquot #96: Thermal Stress, Part I: The Science Behind Heat Stress and its Positive Effects on Health  The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD (full episode)Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance (full episode)

Glyphosate is one of the most widely used herbicides in the world—but how concerned should we be about its links to cancer, hormonal disruption, or neurodegenerative disease? In this Aliquot, I break down what the research tells us about glyphosate exposure in farming communities versus the general population, explore how it may lead to DNA damage, and share practical strategies for reducing exposure—starting with your grocery list.This episode includes several key discussion points:00:01:40 - Are we all carrying glyphosate in our bodies?00:03:15 - Can glyphosate damage DNA or disrupt hormones?00:05:05 - Is glyphosate linked to non-Hodgkin lymphoma?00:06:55 - Is organic produce always worth it?00:08:42 - Can fruit skin thickness guide organic choices?00:13:32 - Why skipping leafy greens might do more harm than pesticidesThis Aliquot features segments from a Q&A with Dr. Rhonda Patrick and a clip from her appearance on The Knowledge Project. Watch the full session and access show notes here: Q&A #68 with Dr. Rhonda Patrick (3/1/25)When Should You Buy Organic? - Rhonda PatrickDr. Rhonda Patrick: The Diet Essentials Your Body Shouldn't Live Without (But Probably Is!)

Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I’ll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee’s cognitive benefits. You’ll also learn the truth about mycotoxins in coffee and why adding dairy can blunt coffee’s immediate cognitive-boosting effects.Timestamps:(00:00) Introduction(01:24) Can coffee really slow biological aging?(04:42) Is coffee actually protective for your heart?(05:27) Why morning coffee is healthier than afternoon coffee(08:01) How coffee improves your metabolic health(09:52) Can coffee reduce cancer risk?(11:25) Does coffee protect DNA from damage?(13:38) Can coffee enhance your gut microbiome?(16:01) Can unfiltered coffee raise your cholesterol?(20:13) Which brewing method maximizes antioxidants?(20:40) Arabica or robusta—does bean type matter?(23:04) Dark vs. light roast—what’s richer in antioxidants?(23:28) Is cold brew coffee as healthy as hot coffee?(23:51) Practical tips to maximize antioxidants(24:38) Filtered vs. French press—what’s best for longevity?(26:48) Can espresso’s antioxidants offset its cholesterol risk?(27:18) Instant coffee—an overlooked longevity booster?(27:40) Why filtered coffee is the clear winner(28:20) Caffeinated vs. decaf—what’s better for your brain?(30:42) Can decaf coffee still enhance cognitive function?(33:38) How much caffeine is optimal for athletic performance?(36:31) How decaffeination methods affect coffee’s benefits(39:02) Are mold toxins in coffee really a concern?(41:45) Is adding dairy a mistake?(43:15) Does MCT powder boost cognition—or just cholesterol?(44:59) Does adding L-theanine reduce caffeine-induced anxiety?(47:04) The science-backed coffee routine for longevityShow notes are available by clicking hereWatch this episode on YouTube

New weight loss drugs like Ozempic and Wegovy offer powerful benefits but come with trade-offs. Originally designed to manage blood sugar in diabetes, their ability to regulate appetite and metabolism has made them popular for weight loss. As their use expands, researchers are exploring their potential beyond diabetes and obesity, including heart and kidney health and addiction treatment. But with their rise in popularity come important questions about long-term effects and safe use. In this Aliquot, I discuss how these drugs work, their pros and cons, the latest research, and lifestyle strategies to optimize their effects for long-term health.This episode includes several key discussion points:00:01:10 - What GLP-1 does after eating00:02:24 - How Ozempic works by copying a natural hormone00:02:58 - Why GLP-1 slows digestion00:03:38 - Do blood sugar spikes affect cognitive clarity?00:06:26 - How GLP-1s reduce appetite and body fat00:07:26 - Can semaglutide support long-term fat loss?00:10:52 - Why GLP-1s may cause muscle loss without protein and resistance training00:13:44 - What happens when you stop GLP-1 drugs?00:14:46 - Common and rare side effects of GLP-1 drugs00:19:10 - Keeping weight off after GLP-1 therapy00:23:41 - Do GLP-1s treat arthritis—or just ease joint stress from weight loss?00:25:55 - Do GLP-1s protect the heart even without weight loss?00:27:42 - Can GLP-1s slow brain aging?00:32:13 - Do GLP-1s help treat substance abuse?00:33:03 - GLP-1s and their potential role in cancer prevention00:34:43 - Maintaining muscle on GLP-1s00:36:59 - Preventing bone loss while using GLP-1s00:39:41 - Who should consider GLP-1s?This Aliquot features segments from the following Q&As with Dr. Rhonda Patrick. Watch the full session and access show notes here:Q&A #56 with Dr. Rhonda Patrick (02/10/24)Q&A #66 with Dr. Rhonda Patrick (1/4/25) 

This Q&A was originally recorded live as a crowdcast on May 3rd, 2025. Some of the top-voted questions were selected, but I also answered questions that I thought people would like to hear about. I continue to offer these on a monthly basis, so I hope that, after listening, you will head to the member's dashboard on my website to find out when the next Q&A is happening, sign-up, and submit your questions!(00:00) Beginning of Q&A(01:11) - Q: What are the risks and benefits of methylene blue, and why is it gaining attention for anti-aging?(08:15) - Q: Is there evidence that methylene blue helps with Alzheimer’s or dementia-related cognitive decline?(19:15) - Q: Does methylene blue enhance cognitive function in healthy adults?(20:33) - Q: What are the safety risks and side effects of methylene blue supplementation?(29:17) - Q: What is Rhonda's opinion on krill oil?(29:44) - Q: Would you consider low-dose methylene blue a reasonable option for someone with Alzheimer’s disease?(30:13) - Q: What are effective strategies for cancer prevention?(50:02) - Q: Does N-acetylcysteine (NAC) supplementation increase cancer risk?(55:25) - Q: Is there research supporting melatonin's anti-cancer properties?(56:32) - Q: What's the best way to recover from illnesses such as RSV, COVID, or pneumonia?(58:22) - Q: Does linoleic acid (from foods like nuts and seeds) cause cancer?(01:11:17) - Q: Can beetroot powder or other greens powders contain concerning levels of lead?(01:13:49) - Q: Does Pulsed Electromagnetic Field (PEMF) therapy increase bone mineral density for osteoporosis?(01:17:48) - Q: Does the shingles vaccine influence Alzheimer’s disease risk?(01:23:09) - Q: Could ezetimibe help reduce the risk of dementia?(01:25:52) - Q: Can creatine supplementation cause a decrease in eGFR, a marker of kidney function?(01:29:29) - Q: Can you recommend a good coffee maker?(01:29:54) - Q: Do you have a recipe for overnight oats?(01:31:11) - Q: Are shingles vaccines mRNA-based?(01:31:22) - Q: Could the dementia-related benefits of shingles vaccination be explained by healthy-user bias?Access the show notes and video here.Worth checking out -We have a variety of in-depth articles covering some of the topics mentioned in this Q&A, including, liquid biopsy, alcohol, creatine, magnesium, melatonin, multivitamins, sleep regularity, vitamin C, vitamin D, and small vessel disease.Related episodes, aliquots, and clips - Q&A #51 with Dr. Rhonda Patrick (9/2/23)Q&A #60 with Dr. Rhonda Patrick (6/1/24)Aliquot #60: Can we negate risks associated with eating red meat?Aliquot #82: Reducing Alzheimer’s Risk for APOE4 CarriersThe Science of Exercise for Cancer | Kerry Courneya, PhD (full episode)

Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps:(00:00) Can vitamin D supplements reduce dementia risk?(00:46) How common is vitamin D deficiency?(03:31) What studies reveal about genes, vitamin D, and dementia(05:44) Does deficiency accelerate brain aging?(06:45) Can vitamin D supplementation enhance cognitive function?(08:15) Dementia risk reduction insights from 12,388 adults(09:58) Why women may benefit most(10:49) Normal vs. impaired cognition—who benefits more from vitamin D?(11:21) Do ApoE4 carriers get dementia protection from vitamin D?(13:00) How mild cognitive impairment affects dementia risk(13:41) Does the form of vitamin D matter?(14:11) What are the optimal vitamin D blood levels?(15:07) What dose corrects deficiency?(15:33) How vitamin D directly supports brain functionWatch this video on YouTubeShow notes are available by clicking hereThe study discussed: Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status

Cognitive enhancement is a hot topic, but the best ways to sharpen focus, boost motivation, and support brain health aren’t always clear-cut. Stimulants like nicotine and caffeine offer immediate benefits but come with trade-offs—some minor, others riskier. However, lifestyle strategies like cold exposure and high-intensity exercise optimize mental performance without the downsides of dependence. In this Aliquot, Dr. Andrew Huberman, Brady Holmer, and I explore the science behind cognitive enhancers and how HIIT boosts brain function and motivation.This episode includes several key discussion points:00:01:07 - Pros and cons of microdosing nicotine00:05:11 - How nicotine fragments sleep00:05:42 - What to consider before microdosing nicotine00:06:21 - Boosting focus without stimulants00:07:24 - How caffeine shifts dopamine sensitivity and motivation00:08:40 - How Adderall, Vyvanse, and modafinil affect the brain00:09:12 - Why Andrew Huberman is cautious with low-dose nicotine00:11:33 - How Andrew Huberman uses caffeine for weights—not cardio00:12:37 - How caffeine use may alter dopamine and blunt motivation00:14:09 - Why cold exposure may beat stimulants for dopamine00:16:02 - How intense exercise boosts BDNF and cognition00:20:14 - How Rhonda uses HIIT as a brain-boosting toolThis Aliquot features segments from the following episodes. Watch the full session and access show notes here:Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging DopamineHow to Train According to the Experts

Calcium is essential for bone health, muscle function, and overall metabolism, but there’s a lot of confusion about how much we need, the best sources, and whether supplementation is safe. Beyond bone health, calcium’s role in heart and brain function is gaining attention, particularly in the context of dairy consumption. Some studies suggest cheese may lower the risk of dementia and heart disease, despite its saturated fat content—raising questions about the effects of food structure, fermentation, and individual differences in metabolism. In this Aliquot, I’ll summarize the latest research on calcium absorption, supplementation, and dietary sources, exploring how factors like the food matrix and gut health influence its effects.This episode includes several key discussion points:00:01:33 - Does food type affect calcium absorption?00:02:18 - Does avoiding dairy compromise calcium intake?00:02:46 - How vitamin D status affects calcium absorption00:03:38 - How much calcium do you need—and can you get too much?00:05:45 - How much calcium can your body absorb at once?00:07:13 - Does calcium supplementation increase cardiovascular risk?00:11:09 - Is fortified plant milk more like food or a supplement?00:14:41 - Is food-based calcium enough, or are supplements needed for bone loss?00:22:49 - Rhonda’s calcium supplement strategy00:23:48 - Do pregnant and breastfeeding women need more calcium?00:24:58 - Does cheese’s food matrix offset saturated fat risks?00:30:41 - How aged cheese and K2 benefit gut and heart health00:31:55 - Are there overlooked nutrients in cheese?00:32:45 - Why dairy fat affects people differently 00:34:40 - Why cheese isn’t the same as milk or butterThis Aliquot features segments from the following Q&As with Dr. Rhonda Patrick. Watch the full session and access show notes here:Q&A #46 with Dr. Rhonda Patrick (4/1/23)Q&A #53 with Dr. Rhonda Patrick (11/4/23)Q&A #66 with Dr. Rhonda Patrick (1/4/25) 

This Q&A was originally recorded live as a crowdcast on April 5th, 2025. Some of the top-voted questions were selected, but I also answered questions that I thought people would like to hear about. I continue to offer these on a monthly basis, so I hope that, after listening, you will head to the Member Dashboard on my website to find out when the next Q&A is happening, sign-up, and submit your questions!(00:00) - Beginning of Q&A(01:08) - Q: Is sauna a workout or a recovery tool?(01:28) - Q: What are the benefits and risks of low-dose lithium supplementation?(14:00) - Q: What wearables does Rhonda use and why?(16:31) - Q: Are there reliable biomarkers to track lithium's brain effects?(17:22) - Q: What is the best source of high-quality sulforaphane?(18:00) - Q: How reliable is sleep tracker data?(20:44) - Q: Does high homocysteine damage the heart and brain?(31:38) - Q: What are the best ways to lower high homocysteine?(36:41) - Q: Can creatine help with high homocysteine?(38:58) - Q: What is the safest way to get DNA analysis done?(39:59) - Q: Does high folic acid intake increase cancer risk?(42:08) - Q: Is homocysteine included in routine blood work?(42:58) - Q: Does aluminum exposure raise cancer or neurodegeneration risk?(53:46) - Q: Do you have a deodorant recommendation?(55:25) - Q: What are the benefits and risks of beta-alanine?(01:06:12) - Q: How does folic acid compare to folate in relation to cancer risk?(01:08:56) - Q: What lifestyle factors can reduce APOE4-related disease risk?(01:12:11) - Q: Do antioxidants blunt the benefits of exercise?(01:16:04) - Q: What are the benefits and risks of alpha-lipoic acid?(01:16:48) - Q: Should you avoid combining alpha-lipoic acid with berberine?(01:18:08) - Q: Why does dairy consumption impede polyphenol absorption?(01:19:06) - Q: Do tocotrienols blunt exercise gains like tocopherols do?(01:20:04) - Q: Can pre-workout caffeine lower blood pressure?(01:21:12) - Q: Does glutathione supplementation reduce your own production?(01:23:28) - Q: How can macular degeneration be prevented?(01:24:40) - Q: Do CBS SNPs impair tolerance to sulfur-based supplements?Access the show notes and video here.Worth checking out -We have a variety of in-depth articles covering some of the topics mentioned in this Q&A, including, sulforaphane, vitamin C, polyphenols, sauna, creatine, creatine and cardioprotection, omega-3 fatty acid, and sleep regularity.Related episodes, aliquots, and clips -  Q&A #41 with Dr. Rhonda Patrick (11/12/2022)Q&A #56 with Dr. Rhonda Patrick (2/10/24)Aliquot #110: Why I don’t mix bananas and polyphenols — and other smoothie tipsAliquot #123: Diet & Lifestyle Strategies for Optimizing Eye HealthThe Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD (full episode)Dr. Andy Galpin Shares the Full Nutrition & Supplement Protocol He Gives Pro Athletes (full episode)

Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. Timestamps:(04:03) Eating to perform vs. eating to live longer—do you have to choose?(07:23) Training fasted—are the mitochondrial benefits worth it?(13:56) What should you eat before early-morning strength training?(15:55) Why nutrient timing isn't critical for the average exerciser(17:46) Is intermittent fasting killing your gains?(28:27) Carbs before resistance training—fuel or fluff?(30:10) Endurance fueling strategies—what actually works?(35:05) When is post-exercise carb intake truly essential?(36:38) Game day fueling—how to get it right(39:28) Carb supplements vs. whole foods—what do elite athletes actually eat?(42:21) Rethinking fat intake for exercise performance(45:17) Metabolic flexibility—how the term got hijacked(49:42) The real test of metabolic health—why skipping a meal shouldn't break you(50:58) Are anaerobic and aerobic systems truly separate?(54:59) Does protein timing really matter?(57:29) Whole foods vs. protein powders(1:02:24) Fat timing—overlooked or irrelevant?(1:03:51) The truth about seed oils and saturated fat(1:08:46) Magnesium—who actually needs to supplement?(1:10:46) The problem with magnesium blood tests(1:12:04) Why the magnesium RDA might not be enough(1:12:57) Magnesium citrate, glycinate, or threonate—does it matter?(1:14:57) Do magnesium supplements really aid recovery?(1:17:37) Omega-3 supplementation—is the AFib risk real?(1:21:13) Can omega-3s prevent muscle loss during inactivity?(1:25:17) Why "performance anchors" matter more than supplements(1:29:50) Iron deficiency—the hidden performance killer?(1:32:45) Does caffeine before workouts increase fat burning?(1:34:32) Caffeine cycling—smart strategy or outdated myth?(1:37:48) Can music measurably enhance workout performance?(1:39:00) Rhodiola rosea—fatigue fighter or placebo?(1:43:41) Beetroot, citrulline, arginine—do nitric oxide boosters work?(1:54:10) Beta-alanine—why the tingles might be worth it(2:00:08) Is 5g of creatine really enough?(2:01:21) Sodium bicarbonate—effective fatigue buffer or GI nightmare?(2:03:39) Can you trust what's in your pre-workout supplement?(2:05:57) Is too much caffeine killing your performance gains?(2:06:43) Can antioxidants blunt exercise performance?(2:07:43) High-dose vitamin C—immune protection or adaptation killer?(2:14:15) Do anti-inflammatories sabotage your gains?(2:16:40) Tart cherry juice—recovery aid or overhyped?(2:20:07) Is glutamine the immune booster athletes need?(2:28:14) Can collagen actually strengthen tendons?(2:32:29) Does glucosamine chondroitin actually help joints?(2:33:30) What really happens during recovery—signaling vs. inflammation(2:36:28) The most important recovery metric(2:38:08) How increased blood flow accelerates muscle repair(2:42:58) Why persistent soreness might mean your fascia's at fault(2:46:05) Can compression boots genuinely speed recovery?(2:46:59) Can simply soaking in water accelerate recovery?(2:50:16) When is sauna a better choice than extra miles?(2:52:15) Can localized heat preserve muscle during downtime?(2:53:34) Cold immersion timing—muscle recovery vs. blunting gains(3:00:19) Why pre-bed cold exposure might improve sleep(3:03:34) Heart rate variability vs. resting heart rate(3:11:47) Why respiratory rate predicts stress better than resting heart rate(3:16:00) Are you overtrained—or just overreached?(3:20:44) Hormones and overtraining—what's the real link?(3:24:51) Does training harder mean you need more sleep?(3:26:57) How to know if you're getting enough sleep(3:30:19) Sleep trackers(3:32:13) Hydration timing—the key to uninterrupted sleep?(3:33:57) Why your wind-down index matters(3:35:05) Is your bedroom's CO₂ buildup sabotaging your sleep?(3:38:43) Are nasal allergies quietly wrecking your recovery?(3:40:26) Sleep hacks—what actually works?Watch this episode on YouTubeShow notes are available by clicking here

In today’s digital world, managing screen time and navigating social media can feel like an overwhelming challenge. With constant notifications and the addictive nature of these platforms, it’s easy to become consumed by technology. But striking a balance is crucial for our well-being—and our children's. In this Aliquot, Dr. Andrew Huberman and I explore the complexities of digital engagement, share strategies for managing technology use, and discuss the importance of establishing boundaries that promote mental health and personal growth.This episode includes several key discussion points:00:00:59 - When work requires social media00:02:55 - Disengaging from the dopamine loop00:04:24 - Andrew Huberman’s rules for social media00:07:29 - The psychosocial dynamic of X00:08:50 - How much screen time is too much?00:11:24 - How context switching erodes focus00:13:07 - The cognitive gap between consuming and creating00:14:53 - Are adults just chasing dopamine like kids?00:16:31 - Social media's subtle threat to relationships00:18:56 - Delaying devices in kids improves adult mental health00:21:17 - Balancing tech use in adult life00:23:59 - How Rhonda navigates screen time as a parent00:25:15 - Why limiting screen time is hard — and worth itThis Aliquot features segments from the following episodes and Q&As with Dr. Rhonda Patrick. Watch the full session and access show notes here:Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging DopamineThe Brain and Social Impacts of Screen Time and Early Device ExposureQ&A #23 with Dr. Rhonda Patrick (5/1/21)