Featured Episodes

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  Aliquot #95: My Current Diet and Supplement Blueprint (2023)

  Dr. Rhonda Patrick

  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-benefits, that nudges a change of heart. Other times, it's the stark contradiction of new data that compels a shift. This Aliquot exposes many of my latest thoughts on a variety of nutrition-oriented topics, highlighting my dietary choices and the supplements I'm either for or against, including PQQ, omega-3s, calcium, and vitamins D and K.

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  Inside Rhonda's diet – nutrient-dense, protein-rich, time-restricted

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  Rhonda's top diet "rule"

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  Triage theory in action: Rhonda's supplement regimen

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  What are the cost-effective supplements?

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  How important is taking Urolithin A for older people?

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  Rhonda's recommended dose of alpha-lipoic acid

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  Rhonda's thoughts on drinking green tea

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  Fish oil capsules VS cod liver oil

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  The power of diet in mitigating APOE4-associated risks

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  Omega-3s in Rhonda's routine — a matter of timing?

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  Calcium, vitamins K and D

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  PQQ for memory? My latest insights

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  Aliquot #78: The minimum effective dose for hypertrophy (more gains, less time)

  Dr. Brad Schoenfeld, Dr. Stuart Phillips

  Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy. In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging.

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  Minimal effective dose for hypertrophy

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  Dr. Schoenfeld's personal fitness routine

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  What is Dr. Phillips doing to age well?

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  Aliquot #48: Beating Insomnia To Sleep at Night

  Drs. Ashley Mason and Matthew Walker

  Many people suffer from insomnia, which is often driven by change, especially change that affects relationships, employment, or family dynamics. Cognitive behavioral techniques can help people who have insomnia identify what those changes are and develop strategies that promote sleep, such as practicing good sleep hygiene, stimulus control, and sleep restriction. In this Aliquot, clinical psychologist Dr. Ashley Mason and sleep expert Dr. Matt Walker describe some of the behaviors that can make getting a good night's sleep difficult – and how cognitive behavioral therapy and meditation can provide help.

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  Introduction

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  How cognitive behavioral therapy techniques can be used to treat insomnia (Ashley Mason discussion)

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  How having insomnia differs from being a "night owl"

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  How to learn to use CBTi techniques on your own

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  Anxiety is the principal trigger of insomnia (Mathew Walker discussion)

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  Sleeping pills are associated with a higher risk of death

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  Non-pharmacological treatment to sleep problems

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  Aliquot #35: Sauna use mimics the physiological effects of exercise

  Drs. Jari Laukkanen and Charles Raison

  The physiological responses to sauna use are incredibly similar to those experienced during moderate- to vigorous-intensity exercise. As a result, sauna use is associated with lower risk of cardiovascular and neurodegenerative diseases. The mechanisms that drive these effects are likely due to increased heat shock proteins and metabolic and hormonal changes that accompany exercise and sauna use. In this episode of the Aliquot, Dr. Jari Laukannen, a cardiologist; Dr. Charles Raison, a professor of psychiatry; and I discuss the benefits of sauna use.

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  Introduction

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  Sauna use improves heart health by reducing blood pressure (Jari Laukkanen discussion)

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  Sauna is associated with lower risk of Alzheimer’s and dementia

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  Potential therapeutic effects of whole-body hyperthermia for major depressive disorder (Charles Raison discussion)

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  Some of the ways in which mu-opioid receptors may be re-sensitized through heat stress

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  Should you sauna bathe before or after weight training? (Jari Laukkanen discussion)

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  Sauna use increases heart rate, underpinning many of its health benefits

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