Actionable routines and interventions you can put into practice.
Which neural circuits are active and which are less active at any given moment depends on two major categories of chemicals: hormones and neuromodulators.
Tight is weak.
Name the disease, throw the drug at it — but you never got to the root causes of why people were sick.
Alpha GPC is a unique tool in its ability to increase focus and alertness, but it's not a classic stimulant.
Life on this planet basically evolved in a magnetic field, and biochemistry as we understand it is set to threshold at the Earth's magnetic field.
There was a study that looked at the top six creatine gummies on Amazon. Four of the top six had zero creatine in them, which is crazy.
You shouldn't just focus on one single biomarker. You need to look at all of these markers and find a balance.
The majority of what you see in medicine in general is chronic disease, and so much of chronic disease is preventable.
This is probably the closest one to a magic pill. Sit here, sweat, and maybe feel slightly uncomfortable.
He was basically like you don't have any problem, there's, you know, you're normal.
You might feel exhausted, but your brain stays alert. That's why so many people feel tired all day and wired at night.
The minimum effective dose for resistance training to maintain a healthy degree of muscle size and strength is pretty low. Three to six sets per muscle group per week.
Sometimes it's 3:37 because my blood sugar is 54 and my body is trying to save my life.
Every day we felt like we lost three or four IQ points.
The fun part of this is we're mimicking a starvation environment when we're not starving.
If you could stop AMD at the dry stage, then you have a chance of preserving vision.
Exercise is not a vague healthy habit in the context of cancer. It's a physiological signal that changes the environment that cancer cells are trying to survive in.
When colorectal cancer is caught early, nine out of 10 people survive. When it's caught late, only two out of 10 survive.
Addition over restriction.
Fight or flight is supposed to be a temporary state. We did not evolve to be in fight or flight constantly.
Prevention is not just use retinol. It's maintain muscle and bone, avoid major weight cycling, keep excellent dental and periodontal health.
The absolute minimum thing I should use on my skin every day, it would be sunscreen.
It could just be such a slow steady decline. If you're interested in the longevity space, it lowers all-cause mortality if treated the appropriate way.
At her funeral, I said to myself, well, maybe I should get that lump checked out.
This is ultra-processed breathing.
You can see by the sheer size of this molecule that they're pretty long molecules, and that actually confers a benefit in their ability to act as antioxidants.
Maybe up to 80% or even 90% of people nowadays are estimated to be deficient in magnesium.
Long-term meditators have brains that look on average 7.5 years younger than non-meditators.
Your brain is temporarily damaged after a marathon, but a month or two after that, you recover.
An optimal blood pressure is under 120 systolic and under 80 diastolic.
Women in the first 5 years after menopause lose upwards of 30% of the thickness of collagen in their skin.
Feet aren't just vessels of movement. They really are the base of our support.
Most people eating a typical meal pattern are actually in the fed state for their entire waking lives.
Lactate generated from exercise is anything but a byproduct.
How much muscle we have tells us more about how we are aging than body weight or BMI ever could.
At the highest level for the average person, if you're eating like a high performance athlete, for the most part you're also eating for longevity.
If you look at a group of people who are 65 years old or older who fracture their hip falling, 25% of those people will be dead in 6 months.
You can train effectively for two sessions a week, each one being 20 minutes.
I was fooled by vitamin D and I was a big promoter of vitamin D back in the day for osteoporosis.
For some people, that's good advice. For some people, it's terrible advice.
Good sleep is the number one cognitive enhancer, full stop.
Don't let the perfect be the enemy of the good.
Bone is a master communicator.
This is an alarm to be sounded.
It's not about the running and the cardio and eating less and trying to fit into this certain dress. It's about let's be muscle centric.
Sedentary Death Syndrome is the 33 chronic diseases that will raise their ugly heads if we do not intervene with mobility and exercise.
If you realise sleep is the number one performance-enhancing drug, then it's worth prioritising your life around sleep.
The higher the consumption of one key food component cut all cause mortality risk by 23% during the study period.
There's an array of things that are supported critically by testosterone.
The pathway back isn't necessarily pain-free or injury-free. It's more of a trajectory that's going to get better.
About 70% of the immune system is in and around the gut.
You got hurt while doing something active, but you were hurt because you were probably doing something your body wasn't quite prepared to do.
The sprint intervals plus the weight lifting is what's going to transform your body.
Cartilage is the end cap, like a bumper, of every bone.
The most important food element for brain function is fat.
The biggest correlation seems to be with strength, which is a function of muscle mass.
If you are in the lower 25 percentile of VO2 max, you are twice as likely to be ill.
You want to kind of rack up the hours of low intensity physical activity and then intersperse it with this high-intensity exercise.
Creatine alone without resistance training does not build muscle.
When it comes to set two, three and four, that's where creatine really comes to the rescue.
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