Performance
Episodes
Dr. Andy Galpin & Dr. Rhonda Patrick discuss nutrition, supplement, and recovery strategies for improving exercise performance.
Dr. Andrew Huberman discusses the role of dopamine in driving motivation and offers practical tools for enhancing mood and focus.
In this clip, Dr. Martin Gibala explains VO2 max's role in health and how non-athletes can optimize workouts to boost their cardiorespiratory fitness.
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Exercise Supplements Nutrition Sleep Performance Omega-3 Vitamin E Heat Stress Cold Stress Iron ProteinDr. Andy Galpin & Dr. Rhonda Patrick discuss nutrition, supplement, and recovery strategies for improving exercise performance.
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Dr. Andrew Huberman discusses the role of dopamine in driving motivation and offers practical tools for enhancing mood and focus.
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In this clip, Dr. Martin Gibala explains VO2 max's role in health and how non-athletes can optimize workouts to boost their cardiorespiratory fitness.
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In this clip, Dr. Martin Gibala highlights the benefits of high-intensity sprint training for general fitness and elite athletes.
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In this clip, Dr. Martin Gibala describes the benefits and public health potentials of Reduced Exertion High-Intensity Training.
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Dr. Peter Diamandis and Tony Robbins discuss the application of precision medicine and health technologies in slowing human aging.
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A special two-hour Q&A with Dr. Jed Fahey, an expert on sulforaphane, chemoprotection, and phytochemicals.
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In this clip, Tim Ferriss outlines the biomarkers that he measures routinely to make sure his health is on-track while following a ketogenic diet
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In this clip, Tim Ferriss describes the biomarkers that he tracks to fine-tune his health and mental well-being.
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In this clip, Dr. Dominic D'Agostino describes how gluconeogenesis fills an important role during ketosis to maintain a basal level of glucose.
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In this clip, Dr. Dominic D'Agostino describes his research into the role of ketosis and ketone supplements in stabilizing brain energy metabolism.
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In this clip, Dr. Peter Attia explains the importance of the amino acid leucine and its role in the mTOR pathway.
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Rhonda Nutrition Cancer Diet Aging Performance Omega-3 Fasting Magnesium Drug Sulforaphane Sauna NRF2Dr. Rhonda Patrick on Kevin Rose Show: metformin, magnesium L-threonate, fish oil, brain health, sulforaphane, goitrogenic activity, sauna, and more.
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Dr. Valter Longo describes how a fasting-mimicking diet can be used for fat loss while preserving lean muscle mass.
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Sleep Brain Alzheimer's Cancer Obesity Aging Performance Depression Immune System Stress Circadian Rhythm Behavior DementiaDr. Matthew Walker discusses the role of sleep in immunity, creativity, and aging.
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Ketosis Nutrition Brain Alzheimer's Diet Microbiome Performance Insulin Resistance Mitochondria Dementia Insulin SupplementsDr. Dominic D'Agostino discusses the health benefits associated with a modified Atkins diet, ketosis, and supplemental ketones.
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Performance Brain Alzheimer's Cancer Gut Aging Ketosis Insulin Resistance Podcast Cholesterol Inflammation Immune System InsulinDr. Peter Attia discusses dietary strategies to promote longevity and optimal performance.
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Cold Stress Exercise Brain Cancer Obesity Performance Inflammation Immune System Mental Health MuscleDr. Rhonda Patrick explains cold shock as hormesis, a beneficial stressor that triggers adaptive processes, promoting resilience.
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Heat Stress Exercise Brain Aging Performance Heart Disease Depression Memory Anxiety Cold Stress MortalityThis episode is a presentation Dr. Rhonda Patrick delivered at the Biohacker Summit in Helsinki, Finland in 2016.
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Tim Ferriss discusses ketosis, the gut microbiome, and monitoring biomarkers to promote performance.
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Biomarkers Vitamin D Nutrition Exercise Alzheimer's Gut Microbiome Performance Insulin Resistance Podcast CholesterolJim Kean is the CEO of National Pro Grid League (NPGL) and founder of WellnessFX.
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Dr. George Brooks discusses the metabolic pathway known as the “lactate shuttle" and its role in the recovery from traumatic brain injury.
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Dr. Rhonda Patrick is on The Tim Ferriss Show in episode #12 entitled "Rhonda Patrick on Life Extension, Performance, and More".
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Dr. Patrick describes how magnesium, an essential mineral that ~56% of the US population is deficient in, can help you maximize your mitochondria to increase oxidative capacity and, potentially, enhance exercise performance.
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Sauna Exercise Brain Aging Hormones Performance Insulin Resistance Depression Stress Heat Stress MuscleDr. Rhonda Patrick discusses how conditioning the body to heat stress through sauna use, called "hyperthermic conditioning" may cause adaptations that increase athletic endurance (by increasing plasma volume and blood flow to heart and muscles) and potentially even muscle mass.
Topic Pages
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Cold exposure
Cold exposure may be a hormetic stressor that reduces inflammation, activates antioxidant enzymes, and boosts the immune system to protect against age-related diseases.
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Sauna
Sauna use exposes the body to extreme heat and, in turn, induces protective responses that improve health and may increase healthspan.
News & Publications
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Post-exercise infrared sauna use contributes to a 25% increase in jump height and a 6.8% peak power boost in female athletes—a potential tool for enhancing power production. pmc.ncbi.nlm.nih.gov
Infrared saunas are gaining in popularity among athletes as a recovery tool, but their effects on strength training adaptations remain uncertain. While traditional saunas can impair performance, infrared saunas may offer a more effective and comfortable recovery option. A recent study found that using infrared saunas after exercise enhances power production but doesn’t influence muscle growth.
Forty female team sport athletes participated in the study, with half using an infrared sauna after training sessions for six weeks. Sauna sessions were done three times weekly for 10 minutes at 50°C (122°F) following their training. All participants underwent body composition measurements and physical performance tests, including sprint tests, jumps, and leg press exercises, before and after the training period.
Both groups improved in neuromuscular performance and muscle size. However, the infrared sauna group showed greater jump height and peak power improvements, with a 25% increase in jump height and a 6.8% increase in peak power. Five-minute sprint times were also faster in the infrared sauna group, though not statistically significant. While both groups gained lean mass, the infrared sauna group experienced small body mass and fat mass increases. There were no marked differences between the groups in muscle hypertrophy or other body composition changes.
These findings suggest that post-exercise infrared sauna use enhances power output over time but doesn’t affect muscle growth. Learn more about the benefits of infrared and traditional sauna use in our overview article.
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If you’re struggling with exercise performance, your gut health might be partly to blame. The gut microbiota is critical for boosting exercise performance and regulating energy metabolism. A recent study found that mice without gut microbes, known as germ-free mice, had lower exercise capacity and used oxygen and glucose less efficiently during physical activity.
Researchers compared germ-free mice to mice with normal gut bacteria. They fed both groups a regular diet and allowed them to exercise on running wheels. They measured the animals' body composition, oxygen and carbon dioxide usage, and glucose levels to assess how the absence of gut microbes affected exercise performance and energy use.
They found that germ-free mice gained less weight, had lower fat mass, and had lower aerobic exercise capacity than mice with normal gut bacteria. Germ-free mice also exhibited reduced glucose storage and usage, impairing their capacity to fuel physical activity. Additionally, their fat tissue adapted by breaking down more fat, making them leaner and less prone to obesity, but at the cost of reduced energy availability during physical activity.
These findings suggest that the absence of gut bacteria limits the body’s ability to store and use glucose, adversely affecting exercise performance. They also highlight gut microbes' vital role in supporting metabolism and physical endurance. Learn more about gut microbes' effects on metabolism in this clip featuring Dr. Michael Snyder.
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Magnesium supplementation reduces post-workout muscle soreness and enhances recovery in both recreational runners and elite athletes. translational-medicine.biomedcentral.com
Muscle contraction relies on a magnesium-dependent calcium transport system. Consequently, magnesium levels drop after exercise, increasing muscle soreness and impairing performance. A recent review found that magnesium supplementation reduces muscle soreness, improves performance, and protects against muscle damage.
Researchers reviewed the findings of four studies investigating the effects of magnesium supplementation on muscle soreness. The studies included 73 participants (60 males and 13 females) between the ages of 19 and 27. One study focused on muscle soreness, one on running performance, and two on team sports performance.
They found that 350 milligrams of magnesium glycinate daily reduced muscle soreness and improved recovery after resistance training. Similarly, 500 milligrams of magnesium oxide and stearate taken daily for a week reduced muscle soreness in recreational runners with low dietary magnesium intake. Markers of muscle damage decreased in elite basketball players who took 400 milligrams of magnesium daily throughout the season. Competitive cyclists experienced similar effects at the same dose.
These findings suggest that magnesium supports muscle health and performance in recreational and competitive athletes. The review’s authors posited that physically active people need 10% to 20% more magnesium than the recommended doses taken two hours before physical activity, even during the off-season. For more information about magnesium, check out our deep-dive podcast and our comprehensive overview article.
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Intense cycling exercise at 80% maximum heart rate improves memory via endocannabinoid action on the hippocampus www.sciencedaily.com
Exercise activates the endocannabinoid system to promote learning and memory formation.
Scientists have identified robust links between physical exercise and brain health. Some of the mechanisms that drive the beneficial effects of exercise on the brain include increases in brain volume and connectivity, improved blood flow, enhanced synaptic plasticity, and increased neurogenesis – the formation of new neurons. Findings from a 2020 study suggest that moderate- to vigorous-intensity exercise improves motor sequence memory via endocannabinoid action on the hippocampus.
Motor sequence memory involves learning predefined sequences of interrelated motor actions, such as playing the piano or dancing. The hippocampus interacts with various neural networks to support the formation of motor sequency memory.
Endocannabinoids are small lipid molecules produced in the body that bind to cannabinoid receptors in the central and peripheral nervous systems. Endocannabinoids regulate many physiological processes, including movement control, pain processing, brain development, and learning and memory. The two major endocannabinoids in the body are anandamide and 2-arachindonyl glycerol.
The study involved 15 healthy adults (average age, 23 years) who had at least fair respiratory fitness, as measured via VO2 max. Participants completed a serial reaction time task (a widely used measure of learning and memory) before and after three conditions: moderate-intensity exercise, vigorous-intensity exercise, and rest. Prior to performing the task, participants consumed a standardized carbohydrate-rich breakfast. During the task, the investigators measured the participants' behavior, brain activity, and circulating anandamide (endocannabinoid) levels.
They found that vigorous-intensity exercise markedly improved motor sequence memory compared to rest. Moderate-intensity exercise also improved motor sequence memory, but to a lesser degree. The improvements coincided with increased levels of the endocannabinoid anandamide and enhanced hippocampal activity.
These findings suggest that vigorous-intensity exercise promotes motor sequence memory and learning and underscore the benefits of exercise on cognitive function. Learn about the beneficial effects of aerobic exercise in our overview article.
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Mid-life long duration antibiotic use of >= two months linked to poorer scores in cognition, learning, working memory, and attention in later life www.sciencealert.com
Antibiotic use in midlife increases a person’s risk for neuropsychiatric diseases.
Antibiotics are prescribed for a wide range of infectious diseases. In 2015, healthcare providers in the United States wrote nearly 270 million antibiotic prescriptions – more than 800 antibiotic prescriptions for every 1,000 people. Health experts estimate that 30 percent of these prescriptions were likely unnecessary. Findings from a new study suggest that antibiotic use in midlife increases a person’s risk for neuropsychiatric diseases.
The study included approximately 15,000 midlife participants (average age, 55 years) enrolled in the Nurses’ Health Study II, an ongoing prospective cohort study of female nurses. The participants completed questionnaires regarding their general health, diet, lifestyle, and medication use during the previous four years, including antibiotic use and the reason for which the antibiotic was prescribed. The investigators categorized the participants' cumulative antibiotic use as none, one to 14 days, 15 days to two months, and two months or more. Participants also completed a battery of neuropsychological tests.
The investigators found that participants who took antibiotics for at least two months over the previous four years were more likely to perform worse on neuropsychological tests than participants who did not take antibiotics. The influence of antibiotic use on neuropsychological test scores was roughly equivalent to three to four years of aging. These findings held true even after considering other factors that could influence cognitive function, including age and coexisting illnesses.
These findings suggest that longer exposure to antibiotics in midlife negatively influences cognitive health, underscoring the importance of moderating antibiotic use in older adults. They also support findings from animal studies that suggest antibiotic use early in life alters neuropeptide signaling pathways that influence behavioral development. Learn more about the effects of antibiotic use in early life in this clip featuring Dr. Eran Elinav.