Members-only

Q&A Topic List

A note from Rhonda...
I love hosting Q&As with our members. One thing they often ask for is a list of topics that have been
covered previously, so we’re fulfilling that request.

In this guide, you’ll find that pages 3 to 7 provide an overview of topics covered in previous
crowdcasts. The pages that follow list every question that was answered for each of our Q&As, all the
way back to 2017!

We hope you find these resources useful. Thanks so much for being a member!

The sessions and this guide are for use by our members only. Please do
not redistribute, take clips from, or otherwise repurpose material from
the Question & Answer sessions without permission.

Members-Only Q&A Topic List 02

 This is members-only content, please do not distribute.

Q&A Topic Overview

Every month Dr. Rhonda Patrick has a casual, live conversation where she takes on live and
pre-submitted questions from our Premium Members.

Q&A Session #01 (10/07/17)

Topics: caffeine, time-restricted eating, autophagy, immune system, fasting, cancer, sauna, circadian rhythm, gut, sulforaphane, isothiocyanates,
moringa, ketogenic diet, aging, alcohol, Alzheimer’s, supplements, pregnancy, breast milk, nad+

Q&A Session #02 (02/10/17)

Topics: vegetarian, cancer, protein, saturated fat, cardiovascular, sugar, cholesterol, inflammation, pregnancy, brain, ketogenic diet, omega-3,
sauna, Alzheimer’s, cardiovascular, depression, inflammation, microbiome, ketosis, supplements, fasting, autophagy

Q&A Session #03 (03/11/18)

Topics: time-restricted eating, ketogenic diet, memory, fasting, supplements, sauna, Alzheimer’s, cardiovascular, anxiety, pregnancy, caffeine,
breast milk, vitamin D, vitamin K2, cancer, probiotics, cholesterol, dairy

Q&A Session #04 (08/26/18)

Topics: aging, cholesterol, sleep, telomeres, fasting, supplements, caffeine, autophagy, microbiome, sulforaphane, Alzheimer’s, brain,
Parkinson’s, probiotics, mushroom, sauna, vitamin D, omega-3, vegetarian, ketogenic diet, inflammation

Q&A Session #05 (05/21/19)

Topics: sleep, melatonin, sauna, Alzheimer’s, cardiovascular, protein, metformin, diabetes, nad+, cancer, vegetarian, fasting, aging,
senescence, omega-3, supplement, parkinson’s, vitamin D, exercise, caffeine, probiotics

Q&A Session #06 (12/06/19)

Topics: exercise, sleep, supplement, vitamin D, brain, omega-3, metformin, sulforaphane, resveratrol, muscle, fasting, autophagy, antioxidant,
pregnancy, adhd

Q&A Session #07 (01/04/20)

Topics: Parkinson’s, brain, ketosis, cardiovascular, metformin, vitamin B, calcium, resveratrol, heart disease, sulforaphane, telomere, nad+,
breast milk, pregnancy, vitamin D, DNA Damage, curcumin, acetaminophen

Q&A Session #08 (02/08/20)

Topics: caffeine, Alzheimer’s, brain, DNA damage, diabetes, curcumin, vitamin C, metformin, saturated fat, fasting, weight loss, heart disease,
cholesterol, omega-3, antioxidants, moringa, neurodegenerative, cancer
 This is members-only content, please do not distribute.

Q&A Session #09 (03/07/20)

Topics: brain, cancer, epigenetics, aging, metformin, cardiovascular, heart disease, nad+, antibiotics, supplements, vitamin D, vitamin K,
sulforaphane, oxidative stress, inflammation, sauna, immune system, vitamin C, diabetes

Q&A Session #10 (4/4/20)

Topics: covid-19, immune system, vitamin D, inflammation, vitamin C, sleep, sauna, microbiome, supplements, migraine, magnesium,

Q&A Session #11 (05/02/20)

Topics: Zinc, covid-19, virus, exercise, heart disease, brain, cocoa, sauna, moringa, vitamin C, immune system, heat stress, cold stress,
calcium, vitamin K, vegetarian, Alzheimer’s, sulforaphane, nad+

Q&A Session #12 (06/06/20)

Topics: vegetarian, hormones, sulforaphane, vitamink K, heart disease, alcohol, diabetes, cholesterol, omega-3

Q&A Session #13 (07/11/20)

Topics: vitamin D, sleep, stress, muscle, cancer, aging, cardiovascular, inflammation, immune system, fasting, autophagy, exercise, sauna,
omega-3

Q&A Session #14 (08/01/20)

Topics: aging, vitamin B12, vitamin D, pregnancy, cocoa, cancer, blood pressure, inflammation, muscle, acetaminophen, curcumin, iron, vitamin
C, exercise, sauna, heat stress, diabetes, melatonin, microbiome, berberine, Alzheimer’s

Q&A Session #15 (09/05/20)

Topics: diet, Parkinson’s, vitamin D, cancer, vitamin K, calcium, cardiovascular, protein, exercise, magnesium, dairy, vegetarian, antioxidants,
omega-3, hormone

Q&A Session #16 (10/03/20)

Topics: sauna, cholesterol, memory, diabetes, anxiety, depression, brain, cardiovascular, caffeine, blood pressure, covid-19, ketogenic diet,
dairy, vitamin D, probiotic, microbiome, iron

Q&A Session #17 (Special Q&A with Dr. Jed Fahey 11/07/20)

Topics: sulforaphane, pollution, brain, cancer, Alzheimer’s, myrosinase, moringa, glucoraphanin

 This is members-only content, please do not distribute.

Q&A Session #18 (12/05/20)

Topics: moringa, sulforaphane, caffeine, sleep, hormone, calcium, heart disease, bone, inflammation, magnesium, omega-3, cholesterol,
triglycerides, exercise, fasting, time-restricted eating, eyes, myrosinase, vitamin C

Q&A Session #19 (01/09/21)

Topics: covid-19, exercise, vaccine, calcium, bone, time-restricted eating, fasting, ketosis, sauna, heat stress, diabetes, cholesterol, dementia,
vitamin D, sleep, caffeine, pregnancy, breast milk, vitamin C, resveratrol, omega-3

Q&A Session #20 (02/06/21)

Topics: omega-3, cardiovascular, triglycerides, inflammation, supplements, diabetes, vaccine, autism, sauna, exercise, blood pressure, sleep,
depression, heat stress, fasting, vitamin D

Q&A Session #21 (03/06/21)

Topics: microbiome, gut, inflammation, cancer, heart disease, diabetes, hormones, pregnancy, exercise, cholesterol, cardiovascular, eyes,
dementia, melatonin, ketosis, fasting, saturated fat, breast milk, covid-19

Q&A Session #22 (04/03/21)

Topics: omega-3, cancer, inflammation, autoimmunity, fasting, alcohol, exercise, covid-19, vaccines, pregnancy, sauna, muscle, caffeine, sleep,
glucoraphanin, time-restricted eating, vitamin D, epigenetics, supplements

Q&A Session #23 (05/01/21)

Topics: vitamin K, iron, aging, sauna, cholesterol, vitamin C, diabetes, exercise, stem cells, breast milk, covid-19, vaccines, sleep, fasting,
hormone, resveratrol, omega-3, vitamin E, magnesium, breast milk, alcohol, isothiocyanates, autophagy, apoptosis, pregnancy,

Q&A Session #24 (06/05/21)

Topics: memory, ketosis, ketogenic diet, dementia, caffeine, glutathione, brain, sulforaphane, antioxidant, omega-3, sauna, telomere, fasting,
hormones, cancer, covid-19, vaccine, probiotics, anxiety, pregnancy

Q&A Session #25 (07/10/21)

Topics: covid-19, vaccines, pregnancy, breast milk, heart disease, zinc, vitamin D, blood sugar, cold stress, alcohol, time-restricted eating

Q&A Session #26 (08/07/21)

Topics: alcohol, blood sugar, omega-3, cardiovascular, heart disease, caffeine, ketogenic diet, exercise, dental, gluten, inflammation, berberine,
covid-19, vaccine, mushroom,
 This is members-only content, please do not distribute.

Q&A Session #27 (09/04/21)

Topics: omega-3, covid-19, ketosis, bone, aging, moringa, exercise, autoimmunity, ketogenic diet, apoptosis, fasting, caffeine, antioxidant,
vaccine, immune system, vitamin D,

Q&A Session #28 (10/02/21)

Topics: bone, breast cancer, curcumin, gut, cholesterol, heart disease, melatonin, sleep, vaccine, covid-19, omega-3, autism, sauna, protein,
pregnancy, breast milk, ketogenic diet,

Q&A Session #29 (11/06/21)

Topics: dairy, cancer, breast cancer, magnesium, sleep, autism, depression, schizophrenia, ADHD, caffeine, vitamin D, omega-3, heart disease,
sauna, pregnancy, exercise, ketosis, heat stress

Q&A Session #30 (12/04/21)

Topics: heart disease, cancer, omega-3, covid-19, vaccine, fasting, testosterone, breast cancer, estrogen, bone, protein, calcium, sauna, vitamin
K, alcohol, Alzheimer’s, metabolism, moringa, sulforaphane, parkinson’s,

Q&A Session #31 (01/08/22)

Topics: supplements, covid-19, brain, cholesterol, vitamin D, omega-3, cancer, prostate, muscle, protein, micronutrients, pregnancy, caffeine,
fasting, time-restricted eating, vaccine,

Q&A Session #32 (02/05/22)

Topics: berberine, diabetes, exercise, cancer, vitamin B, aging, vitamin C, resveratrol, nad+, probiotics, vitamin K, sulforaphane, ketogenic diet,
ADHD, covid-19, vaccine, omega-3, hearing, fasting, time-restricted eating, caffeine,

Q&A Session #33 (03/05/22)

Topics: exercise, omega-3, vitamin D, sulforaphane, resveratrol, cholesterol, heart disease, sauna, berberine, eyes, epigenetics, aging, vitamin
C, covid-19, autoimmunity, melatonin, Alzheimer’s, vaccine,

Q&A Session #34 (04/02/22)

Topics: folate, cancer, skin, coca, saturated fats, heart disease, pregnancy, breastfeeding, sauna, ketogenic diet, gut, microbiome, caffeine,
fasting, muscle, time-restricted eating, vitamin K, Alzheimer’s, covid-19, probiotics,

Q&A Session #35 (05/07/22)

Topics: time-restricted eating, weight loss, muscle, exercise, blood sugar, inflammation, antioxidant, protein, sulforaphane, omega-3, aging,
cocoa, ketosis, stem cells, skin, vitamin C, vitamin E, vitamin D, vitamin K
 This is members-only content, please do not distribute.

Q&A Session #36 (06/04/22)

Topics: skin, pregnancy, heart disease, stress, exercise, dairy, inflammation, gut, antioxidant, zinc, dairy, weight loss, muscle, fasting, sauna,
protein, cancer, moringa, caffeine, eyes, curcumin, ketogenic diet, ketosis, breast milk, omega-3

Q&A Session #37 (07/09/22)

Topics: blood sugar, vitamin C, sauna, fasting, ketogenic diet, covid-19, exercise, supplement, heart disease, diabetes, vitamin K, hormones

Q&A Session #38 (08/06/22)

Topics: microbiome, protein, longevity, muscle, cancer, Alzheimer’s, Parkinsons, brain, skin, sulforaphane, moringa, probiotics, pregnancy,
omega-3, muscle, vitamin D

Q&A Session #39 (09/03/22)

Topics: inflammation, heat stress, sauna, exercise, tire-restricted eating, menopause, collagen, breast feeding, protein, moringa, sulforaphane,
GABA, DHA, caffeine, silicone, cancer, allulose, fasting, cold exposure

Chapters and notes

Q&A Session #39 (09/03/22)
● 00:00:00 - Beginning of Q&A
● 00:03:29 - Q: What are the top ways to reduce inflammation?
● 00:04:21 - Cutting out refined sugar
● 00:04:32 - Study: https://academic.oup.com/ajcn/article...
● 00:06:41 - Adding omega 3 fatty acids
● 00:09:02 - Study: https://www.ahajournals.org/doi/10.11...
● 00:13:04 - Exercise
● 00:14:55 - Heat stress/sauna
● 00:15:24 - Study: https://www.nature.com/articles/jhh20...
● 00:16:04 - Study: https://link.springer.com/article/10....
● 00:16:23 - Study: https://www.ncbi.nlm.nih.gov/pmc/arti...
● 00:17:29 - Sulforaphane
● 00:18:11 - Study: https://pubmed.ncbi.nlm.nih.gov/22023...
● 00:18:23 - Study: https://www.ncbi.nlm.nih.gov/pmc/arti...
● 00:19:00 - Study: https://www.sciencedirect.com/science...
● 00:19:42 - Study: https://www.ncbi.nlm.nih.gov/pmc/arti...
● 00:20:42 - Time-restricted eating
 This is members-only content, please do not distribute.

● 00:20:48 - Study: https://pubmed.ncbi.nlm.nih.gov/34649...

● 00:23:39 - Cold exposure
● 00:26:10 - Study: https://pubmed.ncbi.nlm.nih.gov/1845768/
● 00:26:19 - Study: https://bpspubs.onlinelibrary.wiley.c...
● 00:28:53 - Q: Which foods and supplements benefit the gut?
● 00:44:44 - Q: Which supplements blunt the benefits of exercise?
● 00:50:17 - Study: https://physoc.onlinelibrary.wiley.co...
● 00:50:33 - Study: https://academic.oup.com/biomedgeront...
● 00:51:43 - Study: https://journals.lww.com/acsm-csmr/Fu...
● 00:54:29 - Study: https://www.ncbi.nlm.nih.gov/pmc/arti...
● 00:55:18 - Q: What are the differences between intermittent fasting and caloric
restriction?
● 00:59:12 - Q: How is aging defined?
● 01:05:24 - Q: How to stave off osteoporosis in menopause?
● 01:11:13 - Q: Is it important to take Lovaza (omega-3 ethyl esters) with food?
● 01:12:18 - Q: Can caffeine cause miscarriage and affect sperm quality?
● 01:12:54 - Q: Could a cooling suit be a cost-effective substitute for a cold plunge?
● 01:13:13 - Q: How to find a primary care physician who is focused on personalized
medicine?
● 01:13:47 - Q: What would Rhonda eat during a 5 day injury recovery period?
● 01:14:29 - Q: Any longevity correlations in populations who practice cold water
swimming?
● 01:15:19 - Q: Are silicone baking products safe?
● 01:16:05 - Q: Rhonda's thoughts on the safety of supplemental greens.
● 01:16:47 - Q: What can help with REM sleep?
● 01:17:25 - Q: Which DHA brands are suitable for breastfeeding (3g DHA, oxidation rate
below 6)?
● 01:18:21 - Q: Any concerns about MSG in hydrolyzed collagen?
● 01:18:58 - Q: Do protein powder and meat similarly affect the kidney, LDL cholesterol,
and gout?
● 01:19:18 - Q: Is whole-body vibration an effective method of exercise?
● 01:19:42 - Q: How bioavailable are probiotics?
● 01:20:12 - Q: Are there any promising new cancer treatments?
● 01:22:48 - Q: Does allulose produce advanced glycation end products?
● 01:23:53 - Q: What do you think of David Sinclair's Tally Health biological age test?
● 01:24:18 - Q: Can taking too many antioxidants impact sperm quality?
● 01:25:33 - Q: Do fish oils get oxidized by stomach acid and raise inflammation?
● 01:26:05 - Q: Has Rhonda taken a biological age test?
● 01:26:53 - Q: Do Yamanaka factors regenerate cells other than nerve cells?
● 01:27:34 - Q: Can platelet-rich plasma therapy treat hair loss?
● 01:27:54 - Q: How many times per week is optimal for sauna bathing?
● 01:28:22 - Q: Is a small Moringa dose still effective?
 This is members-only content, please do not distribute.

● 01:28:33 - Q: What are your thoughts on GABA supplementation?

● 01:30:05 - Q: Any sulforaphane supplement brand recommendations?
● 01:31:26 - Q: Any thoughts on the supplement fisetin and its effects on senescent cells?

Q&A Session #38 (08/06/22)

● 00:00:00 - Beginning of Q&A
● 00:01:29 - Q: Rhonda's thoughts on Viome's microbiome test
● 00:03:07 - Q: Protein intake and longevity
● 00:04:41 - Q: How to reconcile conflicting protein intake advice from scientists
● 00:23:15 - Q: Do mTOR pathways that stimulate muscle growth also promote cancer
growth?
● 00:30:46 - Q: Do vegetarian protein sources have enough leucine to stimulate muscle
protein synthesis?
● 00:32:59 - Q: Recommendations for high-leucine protein powders
● 00:36:00 - Q: Does exercise benefit people with Alzheimer's and Parkinson's disease via
the newly discovered mobile mitochondria in the bloodstream?
● 00:36:30 - Study - https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.201901917RR
● 00:37:29 - Q: Could NAD precursors (boosters) promote cancer growth?
● 00:37:55 - Study -
https://www.annualreviews.org/doi/full/10.1146/annurev-cancerbio-030518-055905
● 00:46:35 - Study - https://www.jstage.jst.go.jp/article/biomedres/42/5/42_173/_article
● 00:47:31 - Study - https://europepmc.org/article/ppr/ppr448566
● 00:49:34 - Q: Rhonda's comments on a recent study suggesting cereal fiber is healthful,
but too much plant fiber may be harmful.
● 00:49:36 - Study - https://www.sciencedaily.com/releases/2022/04/220428125440.htm
● 00:52:07 - Q: Which choline supplement crosses the blood-brain barrier and is best for
brain health?
● 00:53:28 - Study - https://pubmed.ncbi.nlm.nih.gov/8323999/
● 00:53:51 - Study - https://pubmed.ncbi.nlm.nih.gov/7760585/
● 00:57:35 - Q: Statins vs lifestyle changes for high cholesterol.
 This is members-only content, please do not distribute.

● 00:58:31 - ASCVD Risk Estimator +

https://tools.acc.org/ASCVD-Risk-Estimator-Plus/#!/calculate/estimate/
● 00:59:42 - Study - https://pubmed.ncbi.nlm.nih.gov/9792257/
● 01:02:44 - Study - https://academic.oup.com/nutritionreviews/article/75/9/731/4065280
● 01:03:36 - Q: Are there nutrient differences or safety concerns with canned salmon
compared to fresh or frozen?
● 01:04:56 - Q: Rhonda's thoughts One Skin – a skin cream that claims to reduce
senescent cells.
● 01:07:16 - Q: Does supplementing with oral hyaluronic acid benefit the skin?
● 01:08:29 - Hydrolyzed collagen topic page -
https://www.foundmyfitness.com/topics/collagen
● 01:09:05 - Q: Can you supplement with both sulforaphane and moringa?
● 01:09:09 - Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection -
https://www.foundmyfitness.com/episodes/jed-fahey-q-a
● 01:09:26 - Q: Refrigerated vs shelf stable probiotics
● 01:10:57 - Q: Do dairy foods block polyphenol absorption?
● 01:12:14 - Q: What are the different forms of EPA and DHA?
● 01:14:15 - Q: What one thing done during pregnancy can have the biggest positive
impact on the baby?
● 01:14:55 - Q: How do the CocoaVia cardio and memory products differ?
● 01:16:03 - Q: Which creatine supplements are best for maintaining muscle function in
older adults?
● 01:17:28 - Q: Rhonda's thoughts on the PCSK9 gene editing clinical trial.
● 01:22:22 - Q: Does red light therapy improve the skin's appearance?
● 01:22:53 - Study - https://pubmed.ncbi.nlm.nih.gov/24286286/
● 01:23:25 - Study -
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1473-2165.2008.00404.x
● 01:25:22 - Q: What is an optimal serum vitamin D level?
● 01:26:06 - Q: Rhonda's salmon roe source

Q&A Session #37 (07/09/22)

● 00:00:00 - Beginning of Q&A
● 00:03:01 - Q: Can alpha lipoic acid help control blood sugar levels?
 This is members-only content, please do not distribute.

● 00:08:48 - Q: Rhonda's thoughts on Athletic Greens

● 00:09:33 - Q: Does Urolithin A lose its efficacy when absorbed?
● 00:11:26 - Q: Do kefir and kombucha counteract each other?
● 00:11:37 - Q: Rhonda's thoughts on a Consumer Lab email suggesting vitamin C
increases risk of death. 1
● 00:13:34 - Q: Which supplements and foods affect ApoB and LDL cholesterol levels? 1 2
34
● 00:25:26 - Q: Does a low carb diet elevate ApoB?
● 00:26:49 - Q: How do you know if you are phenotype A or B?
● 00:29:41 - Q: Rhonda's pomegranate smoothie (Urolithin A)
● 00:31:16 - Q: How does "olive leaf powder" differ from "olive leaf extract?
● 00:31:59 - Q: Is sauna safe after mastectomy due to lymphedema risk? 1
● 00:32:49 - Q: Are there alternatives to medications for pain management in children?
● 00:34:22 - Q: Rhonda's thoughts on fasting and keto for long COVID.
● 00:35:11 - Q: Does sauna have added benefits over simply using that time to exercise? 1
● 00:37:50 - Q: What do Yamanaka factors do in the human body?
● 00:39:45 - Q: Rhonda's personal COVID protocol
● 00:43:03 - Q: Should you load creatine?
● 00:43:17 - Q: Rhonda's current supplement routine
● 00:46:39 - Q: Are eggs safe to eat?
● 00:47:39 - American Heart Association Advisory on Dietary Cholesterol
● 00:48:05 - The Diabetes and Egg (DIABEGG) Study
● 00:55:34 - Q: Any concerns with Vitamin K2’s effects on lipids? 1 2s
● 00:56:40 - Q: Are there any concerns about hormone replacement therapy for
menopausal women? 1
● 01:02:55 - Q: Low-Level Laser Therapy for reversing hair loss 1
● 01:05:04 - Q: Can creatine supplementation cause hair loss? 1 2

Q&A Session #36 (06/04/22)

● 00:00:00 - Beginning of the Q&A
● 00:01:33 - Q: Does botox have any long-term health effects?
● 00:04:58 - Q: Is it okay to get botox injections during pregnancy?
● 00:06:27 - Heart disease
● 00:06:29 - Q: Does a stress test indicate a person's heart attack or stroke risk?
● 00:07:39 - Study: The role of the exercise test in the evaluation of patients for
ischemic heart disease [1]
● 00:09:03 - ASCVD calculator
● 00:10:23 - Q: Can the Ornish diet reduce heart disease by reversing plaque formation?
● 00:11:13 - Study: Intensive Lifestyle Changes for Reversal of Coronary Heart Disease
[2]
● 00:17:16 - Q: Do dairy foods promote inflammation and intestinal permeability?
● 00:20:46 - Q: Do sparkling kefir drinks have gut benefits?
● 00:21:37 - Q: Thoughts on carbon 60 oil.
 This is members-only content, please do not distribute.

● 00:22:03 - Study: C60 and Water-Soluble Fullerene Derivatives as Antioxidants Against

Radical-Initiated Lipid Peroxidation [3]
● 00:22:26 - Study: Clinical evaluation of fullerene-C60 dissolved in squalane for
anti-wrinkle cosmetics [4]
● 00:22:58 - Q: Is zinc oxide sunscreen safe?
● 00:24:07 - Protein intake and muscle mass
● 00:24:20 - Upcoming podcast with Dr. Stuart Phillips
● 00:25:26 - Q: Is there a suitable protein powder for losing weight and building muscle
after age 50?
● 00:32:44 - Q: What role do hormones play in muscle protein synthesis?
● 00:34:46 - Sauna and exercise induce growth hormone driving fat loss and collagen
production.
● 00:40:22 - Q: If following intermittent fasting is it best to get protein in the morning?
● 00:41:53 - Q: Do plant and animal proteins differ in their effects on muscle protein
synthesis?
● 00:43:32 - Q: Comments on supplementing with creatine monohydrate.
● 00:45:16 - Q: Thoughts about leucine supplementation for older adults.
● 00:48:01 - Leucine content in foods
● 00:48:49 - Q: Can you take leucine as a supplement? How does this compare to
branched chain amino acids?
● 00:50:39 - Q: Do sauna and resistance training work together to increase muscle
mass?
● 00:52:37 - Study: Sauna use as a lifestyle practice to extend healthspan [5]
00:53:24 - Q: What are your thoughts on supplementing with Hydroxymethylbutyrate
(HMB) to preserve muscle as we age?
00:54:12 - Q: Can the average adult benefit from consuming protein beyond 1.2 g/kg
per day?
● 00:55:39 - Q: How much protein should a very physically active older adult consume
to maintain and maximize health?
● 00:56:38 - Q: Are you concerned about leucine stimulating mTor and increasing
cancer risk?
● 01:00:33 - Q: Is there an update on the question database?
● 01:01:53 - Q: Are there any heavy metal concerns with moringa powder?
● 01:02:30 - Q: What are the health benefits of donating blood?
● 01:05:22 - Q: Does decaf coffee have the same health benefits as regular coffee? Why
not switch to decaf during pregnancy?
● 01:06:41 - Q: What sardine brands does Rhonda like?
● 01:07:44 - Q: What choline supplement does Rhonda prefer?
● 01:08:17 - Q: Are sauna blankets effective?
● 01:10:25 - Q: Should people with low blood pressure avoid fish oil?
● 01:10:40 - Q: Do infrared or regular saunas cause eye damage?
● 01:11:38 - Q: What is Rhonda's kefir smoothie recipe?
● 01:12:47 - Q: Will the genetic report be updated soon?
● 01:13:10 - Q: How do you measure your core body temperature in a sauna?
● 01:13:39 - Q: How to test if your fish oil is rancid?
● 01:14:23 - Q: Are there any concerns about going from a hot sauna to a cold shower?
● 01:18:06 - Q: Why are you interested in the cyclical ketogenic diet rather than
remaining in constant ketosis?
● 01:20:00 - Q: Is there any literature about taking moringa powder and Meriva/curcumin
during pregnancy?
● 01:20:34 - Q: Rhonda's thoughts on PQQ, choline, and protein powder
supplementation during pregnancy and breastfeeding?
● 01:22:30 - Q: Why do you take EPA and DHA omega 3 supplements separately?
 This is members-only content, please do not distribute.

● 01:23:14 - Q: Do EPA and DHA impact sleep?

● 01:24:36 - Q: Thoughts on intestinal permeability and consuming omega 3s at each
meal.

Q&A Session #35 (05/07/22)

● 00:00:00 Beginning of Q&A
● 00:02:42 Q: Rhonda's thoughts on a recent study stating that time-restricted
eating was not more beneficial than daily calorie restriction.
● 00:02:43 Study: Calorie Restriction with or without Time-Restricted Eating in Weight
Loss (1)
● 00:08:15 Study: Scientists rise up against statistical significance. (2)
● 00:15:08 Q: Will time-restricted eating make me lose lean muscle mass?
● 00:16:41 Study: Effects of time-restricted eating in adults with overweight and obesity
(3)
● 00:19:38 Study: Men practicing time-restricted eating and resistance training
maintained muscle mass. (4)
● 00:19:58 Q: Does eating most calories early in the day have benefits over eating
them later?
● 00:28:48 Q: Is the non-nutritive sweetener allulose beneficial for health?
● 00:29:42 Study: Allulose given during a glucose challenge decreased blood glucose
levels by approximately 10 percent. (5)
● 00:30:09 Study: Allulose lowers blood glucose levels when added to meals by
inhibiting enzymes in the gut that break down complex carbohydrates. (6)
● 00:33:08 Q: Is there any human evidence suggesting apigenin is bioavailable
and has health benefits?
● 00:33:50 Review: The therapeutic potential of apigenin (7)
● 00:36:26 Q: How often should mitophagy occur — daily or pulsed?
● 00:37:37 How Rhonda consumes pomegranates to obtain important polyphenols.
● 00:39:10 Q: Should anti-inflammatory or anti-oxidant containing foods be
consumed separately from exercise (either aerobic or resistance training)?
● 00:40:01 Rhonda's thoughts on protein intake for longevity.
● 00:41:19 Study: High protein diet (2X RDA) preserves muscle mass in men aged over
70 years. (8)
● 00:45:12 Q: Does apigenin intake influence NAD levels?
● 00:46:34 Q: Rhonda's thoughts on salt/sodium intake for optimal health?
● 00:51:55 Q: Why would someone have chronically low sodium levels?
● 00:52:36 Q: Do sulforaphane and sauna act synergistically in their detoxification
efforts?
 This is members-only content, please do not distribute.

● 00:55:46 Q: What Rhonda eats in a typical day.

● 01:02:32 Q: Rhonda's updated thoughts on a pregnancy regimen.
● 01:04:38 Recommended DHA supplement brands
● 01:05:35 Q: Any suggestions to aid aging, sun-damaged skin?
● 01:06:59 Topic Page: Collagen (see skin section)
● 01:08:34 Q: How does hydrolyzed collagen work if it is broken down by the body
to amino acids?
● 01:10:02 Q: Is it okay to take CocoaVia during pregnancy?
● 01:10:40 Q: Can you discuss the REDUCE-IT and STRENGTH omega-3 trials?
● 01:11:00 Podcast: Dr. Bill Harris
● 01:12:12 Q: Do you need to supplement electrolytes during time-restricted
eating, exercise, and sauna?
● 01:14:56 Q: Rhonda's thoughts on Athletic Greens.
● 01:17:14 Q: What are the different levels of ketosis?
● 01:18:21 Podcast: Dr. Dom D'Agostino
● 01:22:01 Topic page: Beta-hydroxybutyrate
● 01:22:48 Q: What stem cell therapy did Tony Robbins use?
● 01:23:06 Q: What brand and dose of sublingual zinc do you use when ill?
● 01:23:22 Q: If someone was funding you to do a study, what hypothesis would
you test?
● 01:23:55 Q: How to determine the dosage of liposomal supplements?
● 01:25:31 Q: Are you still taking sulforaphane?
● 01:26:12 Q: Do you have a recommended skincare routine for pregnancy?
● 01:27:38 Q: How does sugar intake contribute to skin aging?
● 01:29:18 Q: Do you take methylated folate?
● 01:30:15 Q: Should vitamin C and E be consumed separately from exercise?
● 01:30:48 Topic page: Vitamin C (see exercise section)
● 01:31:20 Q: Can you give children vitamin D and K2

Q&A Session #34 (04/02/22)

● 00:00:00 - Beginning of Q&A
● 00:01:41 - Q: Is there any evidence folate supplements increase cancer risk?
● 00:05:11 - Q: Would you stop taking a multivitamin if you are diagnosed with cancer?
● 00:06:13 - Q: Rhonda's thoughts on the health benefits of dark chocolate - Do they
outweighed by the saturated fat content?
 This is members-only content, please do not distribute.

● 00:06:44 - Study: Eating chocolate significantly protects the skin from UV light
(doi.org/10.1111/j.1473-2165.2009.00448.x)
● 0:09:00 - Study: Theobromine an alkaloid found in cocoa inhibited mTOR in rats
(doi.org/10.1111/j.1473-2165.2009.00448.x)
● 00:10:48 - More about saturated fats in chocolate
● 00:11:28 - Study: No good evidence for limiting saturated fat to prevent heart disease
● 00:13:52 - Q: Is it safe to consume 30 g of dark chocolate while pregnant or breastfeeding?
● 00:14:36 - Q: Is cadmium exposure from chocolate a problem?
● 00:15:21 - Study: Using sauna to excrete cadmium through sweat
(doi.org/10.1007/s00244-010-9611-5)
● 00:18:11 - Q: What lab tests can confirm perimenopause?
● 00:22:16 - Q: How detrimental are high apolipoprotein a (LPa) levels?
● 00:26:58 - Study: Diet changes reduce LPa by 24 percent
(doi.org/10.1016/s0026-0495(97)90190-6)
● 00:27:40 - Study: Flax seeds reduce LPa by 14 percent
(doi.org/10.1080/07315724.2008.10719676)
● 00:30:00 - Rhonda's current diet
● 00:30:52 - Q: Where to get LPA levels measured?
● 00:31:38 - Q: How Rhonda's ketogenic diet is going?
● 00:33:21 - Q: What do LPa test results mean?
● 00:33:50 - Link: the ASCVD calculator (determining your cardiovascular disease risk)
(https://tools.acc.org/ascvd-risk-estimator-plus/#!/calculate/estimate/)
● 00:34:30 - Q: Should people who have had their gallbladder removed take bile salts with fatty
meals?
● 00:36:17 - Q: What are Rhonda's thoughts on the shocking meta-analysis on statins in JAMA?
● 00:36:38 - Study: Efficacy of statin therapy in 21 RCTs
(doi.org/10.1001/jamainternmed.2022.0134)
● 00:41:13 - Q: What lifestyle factors reduce stroke risk?
● 00:42:20 - Q: Is celery some sort of magic bullet that we should be eating lots of?
● 00:45:14 - Q: Is organic parsley safer than organic celery
● 00:47:00 - Q: Does Stevia affect hormones and the gut microbiome?
● 00:50:08 - Q: Do you have temperature and duration recommendations for saunas and hot
baths?
● 00:52:58 - Q: Spices are a rich source of polyphenols but also heavy metals. Is there a way to
strike a balance?
● 00:53:28 - Q: Why does Rhonda take CocoaVia? What are the benefits? Recommended
types?
● 00:56:47 - Q: What's Rhonda's take on the widespread adoption of NMN?
● 01:03:14 - Q: What to consider when selecting coffee beans? Are mycotoxins a concern?
● 01:05:54 - Coffee bean recommendations
● 01:07:08 - Q: What are the sources and benefits of spermidine?
● 01:10:33 - Q: What do you think about urolithin A supplements?
● 01:13:28 - Rapid fire questions
● 01:13:30 - Q: Is it okay to drink sparkling water during an extended fast?
 This is members-only content, please do not distribute.

● 01:13:35 - Q: What kind of olive powder do you consume?

● 01:13:52 - Q: Why don't you supplement with N-acetylcysteine?
● 01:14:17 - Q: How can I use time-restricted eating without losing muscle mass?
● 01:15:32 - Q: Do you recommend microbiome testing?
● 01:16:21 - Q: Is there any evidence that taking apigenin and quercetin improves longevity?
● 01:16:39 - Q: What are your thoughts on vitamin K2, MK4 vs MK7?
● 01:17:11 - Q: How much does having an APOE4 allele affect Alzheimer's disease risk?
● 01:17:40 - Q: What's the deal with processed meats and nitrites? Is celery powder a safe
source of nitrates?
● 01:19:08 - Q: What are your recommendations for preconception parental health?
● 01:20:54 - Q: Do sauna blankets get hot enough to provide health benefits?
● 01:21:16 - Q: Is aluminum oxide from Berkey fluoride filters a risk?
● 01:23:15 - Q: Are there promising therapies for long COVID?
● 01:23:54 - Q: What are your habits with eating out at restaurants?
● 01:25:08 - Q: Do you have recommendations for having a healthy pregnancy over 40?
● 01:28:30 - Q: Why is caffeine detrimental during pregnancy?
● 01:29:50 - Q: Do you give children probiotic supplements?
● 01:30:38 - Q: What are good sources of polyunsaturated fats?
● 01:31:45 - Q: How many servings of fermented foods do you eat daily?

Q&A Session #33 (03/05/22)

● 00:01:37 - Q: How often people should exercise in cardio zones 2 and 5 for health
and longevity? 1 2
● 00:06:44 - Q: How to find a high-quality omega-3 supplement? See iFOS
spreadsheet.
● 00:10:57 - Q: What are the harms of having a high vitamin D level? 1 2 3 4
● 00:17:43 - Monitoring heart rate with wrist vs chest devices
● 00:18:35 - Q: Does sulforaphane break down dihydrotestosterone (DHT) and
prevent male balding? 1
● 00:19:35 - Q: Does resveratrol blunt exercise benefits, increase cholesterol, or
damage the heart? 1 2 3
● 00:28:18 - Q: What’s the optimal range for vitamin D levels? 1
● 00:28:32 - Q: Are xylitol or sorbitol safe? 1
● 00:30:16 - Q: Is sauna safe for those with a heart valve replacement or organ
transplant? 1
● 00:30:44 - Q: Does berberine inhibit the beneficial effects of exercise?
● 00:32:07 - Q: What are the benefits of collagen peptide supplementation?
Particularly type 1 and 3?
● 00:33:31 - Q: Should oils be avoided in the diet? What about olive oil?
 This is members-only content, please do not distribute.

● 00:35:38 - More thoughts on berberine

● 00:35:21 - Rhonda's opinion on microwaves
● 00:35:55 - Q: Do you have recommendations for labs to request and how to track
data?
● 00:42:07 - Q: Do infrared saunas increase melatonin production?
● 00:42:50 - Q: Which supplements slow or prevent macular degeneration?
● 00:43:56 - Q: Is a ketogenic diet safe for women?
● 00:49:14 - Brand comparison for omega-3 index test
● 00:50:09 - Q: Which supplements increase IGF-1?
● 00:50:55 - Q: Are consumer tests for epigenetic age accurate?
● 00:53:12 - Q: Is electromagnetic frequency (EMF) exposure dangerous?
● 00:55:54 - Q: Do you have a recommended protocol for someone diagnosed with
COVID?
● 01:00:11 - Q: What are the benefits of taking vitamin C in liposomal or intravenous
form?
● 01:03:25 - Q: How can people prevent autoimmune diseases after a viral infection?
● 01:06:54 - Q: Do you need to fast for 16 hours or more to get any benefit?
● 01:12:30 - Q: How do melatonin and insulin levels change in the winter vs
summer?
● 01:15:58 - Q: How can someone measure their glycemic response after a meal
without a continuous glucose monitor (CGM)?
● 01:18:07 - Q: Does time spent in the sauna count as moderate-intensity exercise?
● 01:18:29 - Q: Can hot tubs provide the same benefits as sauna?
● 01:19:17 - Q: What lifestyle factors can reduce heart disease and Alzheimer’s risk for
people with an APOE4 allele?
● 01:20:07 - Q: What’s the best way to dose urolithin A?
● 01:24:48 - Q: What type of sauna does Rhonda use?
● 01:25:43 - Q: Are there risks to long-term use of mushroom extracts?
● 01:26:55 - Q: What are the best lifestyle interventions for osteoarthritis?
● 01:28:03 - Q: What is the relationship between appendix removal and Parkinson’s
disease risk?
● 01:29:13 - Q: Are vaccine boosters still important to prevent the omicron variant?
● 01:34:22 - Q: Are probiotics stored at room temperature effective?
● 01:36:14 - More thoughts on vaccination against the omicron variant
● 01:40:21 - Q: Do vaccine boosters reduce the risk of long COVID?
● 01:41:50 - Q: Do vaccines reduce omicron viral load?
● 01:44:37 - Q: Are some people genetically immune to COVID?
 This is members-only content, please do not distribute.

Q&A Session #32 (02/05/22)

● 00:02:45 - Q: Do you have any new thoughts on Berberine beyond what's on the topics
page?
● 00:04:08 - Daily berberine (600 milligrams) for 12 weeks or 900 mg per day for 8 weeks
lead to 2.4 pound weight loss, better cholesterol profiles, and better glucose control in
those taking antipsychotic medication. 1 2
● 00:05:30 - Two meta-analyses of 1,00 and 2,500 patients with diabetes found that
berberine with lifestyle interventions was able to improve HbA1c, lipid profiles, and blood
pressure better than lifestyle alone or placebo. 1 2
● 00:07:30 - A large phase 3 clinical study of 1,380 nondiabetic participants showed that 8
weeks of berberine increased high-density lipoprotein (HDL) cholesterol and reduced
diastolic blood pressure, waist girth, triglycerides, total and non-HDL cholesterol, and risk
of metabolic syndrome. 1
● 00:10:08 - Q: Dr. David Sinclair mentioned a key to longevity is making sure MTOR is
downregulated. Eating protein is known to up-regulate it. I do CrossFit and I aim to eat
around my body weight or a little more protein in grams. (~150 grams) Should I consider
less protein?
● 00:19:13 - Q: We know that sauna use increases IGF-1 and HGH, yet studies do not show
increased cancer in sauna users. Could it be that increased IGF-1 is not as bad as once
thought?
● 00:23:11 - Q: Could you talk about vitamin B supplementation? How much of what do we
need, absorption, and how bad is it to be deficient in vitamin B12?
● 00:25:16 - Common causes of vitamin B12 deficiency
● 00:28:10 - Q: Anti-aging products that work and ones to avoid. Could you talk about
anti-aging ingredients that have evidence they work, like retinoids, vitamin C, hyaluronic
acid, niacinamide? Can you also talk about their safety? For example, retinol has strong
evidence for efficacy, but shouldn’t be used outdoors and the Environmental Working
Group gives it a high hazard score of 9. Side note; isn’t retinol a common ingredient in
supplements!? 1 2 3
● 00:31:02 - Rhonda's personal skincare routine.
● 00:33:52 - Q: Dr. Longo has just stated on FB that getting more than 0.5g of EPA + DHA
daily has "the opposite effect" (bad) on health, and is easily achieved by eating fish twice
a week plus daily walnuts and olive oil. How is this contradiction possible?
● 00:36:18 - In Japan, the average omega-3 index is >8% and the expected life expectancy is
∼5 years longer than it is in the United States where the average omega-3 intake is ∼5%. 1
● 00:41:36 - Q: Could you list the supplements you have your mother taking? You had
mentioned resveratrol a while back and I am curious if you still have her taking this. Also,
what are the implications for it and breast cancer?
● 00:46:54 - Q: Is there a reason you don't take any NAD+ supplements, i.e., NR or NMN? 1
● 00:54:13 - Q: Do you take n-acetyl cysteine?
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● 00:57:41 - Q: Hi Rhonda, what is your understanding of the literature on Bacillus probiotic

strains, or what some refer to as "soil-based organisms/probiotics"? These include
Bacillus coagulans and Bacillus subtiIis, and B. clausi, among others. I have read some
smaller studies of potential benefits on SIBO and IBS unique from lactic acid-based and
other traditional probiotic strains. However, some questions remain regarding safety due
to the lack of large-scale studies.
● 00:58:34 - Q: My wife would like to know what cleaning products you recommend and
why? What kind of cleaning products should we stay away from?
● 00:59:27 - Q: Do moringa and broccoli sprouts work synergistically together? Is it worth
combining them?
● 01:00:32 - Q: I am convinced that being in ketosis part of the time is healthy, but I have
heard conflicting opinions about staying in ketosis. Can you explain why you are
interested in maintaining ketosis rather than just being in mild ketosis after 14-16 hours
of fasting followed by fasted exercise?
● 01:01:42 - Q: Thoughts on vitamin K2 (MK4 vs MK7)? It appears that MK4 needs to be
taken more often throughout the day to reach a steady state, while MK7 can be taken
once per day. Is MK4 worth this more frequent dosing?
● 01:02:56 - Q: Do you have any thoughts on boosting body mechanisms to accelerate the
healing of rotator cuff injury? Have been reading about cissus quadrangularis,
n-acetyl-glucosamine, BPC-157; but looking for new perspectives.
● 01:05:16 - Q: Arsenic in foods - you had mentioned that you used to give your baby sweet
potatoes. I've avoided them because I was concerned with arsenic. Now as a toddler I
give it to her. What are your thoughts on Sweet potatoes and regular potatoes? Do you
recommend eating the skin for the nutrients or not eating the skin as to avoid the higher
arsenic amounts?
● 01:06:18 - Q: You've spoken about the benefits of sulforaphane for a while but I don't see
many longevity experts, such as David Sinclair, mentioning it. Thoughts on this?
● 01:07:01 - Q: I’m wondering if continuous glucose monitors can help customize a keto
diet? Did your continuous glucose monitor give you insight into whether or not you’re in
ketosis or maybe a glucose level that will kick you out?
● 01:07:42 - Seems like longevity research is often aimed at helping mid-life populations. As
a 76 year-old female, I'd love to read/hear more about longevity studies or
recommendations that apply to my age group.
● 01:09:25 - Q: COVID Booster and Aspiration of Injections. Are there any blood test(s) a
patient can order without a doctor’s permission to test for COVID vaccine effectiveness
and whether or not a previous infection has occurred? Debating whether or not to get a
booster shot. And do you recommend requesting the injection to be aspirated?
● 01:12:09 - Q: I would also like to know about antibody immunity from the vaccine versus
B and T cell immunity. Wasn't the vaccine developed with a certain spike protein in mind?
If that spike protein changes, are its antibodies or another form of immunity that is
continuing to protect us against severe disease?
● 01:14:05 - Q: What are your thoughts on pediatric vaccines for COVID?
● 01:15:40 - Q: Sulforaphane... some experts say to NEVER take any direct-acting
antioxidants (vitamin A, C, E, NAC, etc.) with SFN (or within a 24-hour window ) as these
 This is members-only content, please do not distribute.

direct-acting antioxidants will prevent the release of NRF2 as it's the actual pro-oxidant
effect of SNF that causes the release of NRF2 and that will be neutralized by these
direct-acting antioxidants. Is it true?
● 01:16:38 - Q: What supplements, if any, can potentially slow down age-related hearing
loss (presbycusis)?
● 01:18:55 - Q: I'm pondering getting a temperature regulation system for my bed. How
impactful has the ChiliPad been for you?
● 01:21:09 - Q: In your interview with Satchin Panda it was explained that drinking coffee
during the restricted period of TRE can blunt some of the positive benefits. Is this due to
ingredients in the coffee or tea specifically, or would a caffeine pill on its own have the
same effect? I'm on a stimulant medication for ADHD and I'm wondering if it's the
stimulating aspect alone that's causing the reduction in positive benefits.
● 01:22:56 - Q: Do you recommend any choline supplements, and if so, what dosage?
● 01:25:33 - Q: What are your thoughts on the carnivore diet?
● 01:26:38 - Q: What is your opinion of Akkermansia for intestinal health?
● 01:27:26 - Q: What brand of bottled water do you consume?
● 01:27:33 - Q: Do you have any information about increasing brown adipose tissue? There
are some supplements touting BAT promotion. Do any work?
● 01:28:10 - Q: Creatine. Since it's such an important compound in our body, could we look
up some research about it and different forms of creatine. There are a lot of
contradictory studies about it.
● 01:28:53 - Q: Dr. Brad Stanfield has been talking about the benefits of fisetin on youtube.
Have you found there to be any benefits to better health and/or lifespan?
● 01:29:34 - Q: How safe and effective is TA-65?

Q&A Session #31 (01/08/22)

● 00:02:47 - Q: Are there any supplements one can take or lifestyle modifications one can
do to help with long-haul covid symptoms?
● 00:04:30 - There are over 100 ongoing clinical trials on long-haul COVID. 1 2 3
● 00:06:45 - Preliminary clinical data show that luteolin improves recovery of smell and
taste after COVID and animal research shows it improves brain fog. 1 2
● 00:18:27 - Q: Is it really necessary to take statins for familial hypercholesterolemia or are
there other ways to maintain our health with this genetic condition? 1
● 00:20:10 - Q: For people with high LDL and small LDL particle size, who haven’t resolved
this with diet and exercise, what are your thoughts about the monoclonal antibody
PCSK9-inhibitors vs starting a statin? 1 2 3
● 00:23:57 - Q: Could you explain the difference between the types of cholesterol testing
availabe?
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● 00:31:30 - There are multiple factors that can cause inaccurate cholesterol tests results.
Multiple tests may be useful.
● 00:33:01 - Q: How can you convert between LDL Patterns A&B? 1 2 3
● 00:44:35 - Q: What are your thoughts on this study on micronutrient supplementation and
acute respiratory infection? 1
● 00:48:06 - Q: How does body weight affect vitamin D dosage? 1
● 00:51:00 - There is no high quality evidence that omega-3 increases the risk of prostate
cancer.
● 00:55:17 - Q: If I want to grow muscle hypertrophy in just my upper body, I would assume
I don’t have to consume as many calories as if I was trying to build up my entire body. But
then some friends in the gym said that your body will grow all muscles more if you work
your entire body. I hope it’s not true since consuming twice as many calories is difficult,
it’s a lot to eat! Do you know of any evidence of this being true?
● 00:56:17 - After the age of 50, most people lose 1-2% of muscle mass per year due to a
process called sarcopenia 1
● 00:56:41 - Increasing protein in your diet increases your muscle gains up to a certain
point. A meta-analysis of 49 exercise studies found that more protein in the diet
increased muscle mass gains up to 1.6 g/kg body weight. 1
● 01:00:35 - Q: Should I avoid whey protein and why? Is it too high protein?Could it affect
the absorption of the micronutrients in a smoothie? Does it raise cholesterol? 1
● 01:03:10 - Q: If I have adequate vitamin D levels in my blood, and stop taking a vitamin D
daily supplement (and don't get adequate sunshine), how long will it take for my vitamin
D blood levels to become deficient?
● 01:05:55 - Q: I wonder if you are aware of any research suggesting what to do to avoid
chromosomal abnormalities in pregnancy. Is there anything that might suggest how to
lower the risk? 1
● 01:09:42 - Q: I use reusable coffee filters that don’t filter out coffee oils. Do coffee oils
have positive or negative health impacts? Should coffee oils be avoided during
intermittent fasting or time-restricted eating?
● 01:13:41 - Q: What can we do to support our detoxification? What supplements are
particularly relevant?
● 01:15:35 - Q: How to support arsenic/heavy metal excretion through urine?
● 01:17:16 - Q: Are the oils contained in fish oils only found in fish? Any supplements that
contain all the same but from a different source?
● 01:17:45 - Q: Can you talk about caffeine found in matcha green tea and how it affects
the adenosine receptors?
● 01:18:02 - Q: You mentioned in Aliquot #45 that people can have long-term symptoms of
COVID even if they don’t get sick or hospitalized. Does this mean that if we are
vaccinated, get back to normal, and then still catch COVID that we could have long-term
symptoms?
● 01:18:35 - Q: What are your thoughts on smoked fish such as salmon or mackerel? Do
you think it's a helpful way to get additional omega 3 in your diet or are they something
you would always avoid?
● 01:19:15 - Q: Is a high omega-3 index bad?
 This is members-only content, please do not distribute.

Q&A Session #30 (12/04/21)

● 00:02:17 - Q: Do you think daily baby aspirin is beneficial for health? The new USPS
recommendations suggest fewer people should be taking daily aspirin compared to previous
guidelines. 1 2 3
● 00:05:33 - Daily aspirin use is associated with increased risk of heart failure. 1
● 00:06:58 - A large randomized controlled trial found older adults taking daily aspirin were
more likely to be diagnosed with advanced, metastatic cancers & more likely to die from
cancer 1
● 00:10:36 - Recap on omega-3 and COVID
● 00:12:56 - Q: Can you tell us your thoughts on Rapamycin?
● 00:15:16 - Rapamycin increases lifespan in studies of yeast, nematodes, fruit flies, and mice.
12
● 00:16:20 - Rapamycin improved heart function in a small study of pet dogs. 1
● 00:22:12 - Q: Is there a difference between Moderna vs Pfizer booster shots?
● 00:33:29 - Q: Could you talk about the effect of intermittent and prolonged fasting on
testosterone?
● 00:34:18 - College wrestlers who fasted prior to their match saw a transient drop in their
testosterone. 1
● 00:38:09 - Q: Dr. Greger's series on mammograms recommends it is not really helpful in
saving women's lives by early detection of breast cancer. What are your thoughts on this? 1
● 00:42:39 - Modifiable risk factors for breast cancer. 1 2
● 00:45:22 - Q: Could you please share your thoughts on estrogen hormone replacement for
menopause? 1 2
● 00:50:03 - Sources of spermidine
● 00:51:39 - Q: What does the research say about the best practices to promote optimal bone
health?
● 00:52:20 - Protein exerts variable effects on a person's calcium balance. 1 2
● 00:56:38 - Q: Are sauna blankets worth it?
● 01:00:42 - Q: What is the optimal vitamin K2 dose?
● 01:01:32 - Q: Any idea how much alcohol increases one's chances of getting Alzheimer's, all
other things being equal?
● 01:06:09 - Q: Fish oil vs krill oil for a source of omega-3.
● 01:08:38 - Q: With regular intermittent fasting, is there any evidence that metabolism will
adjust down, due to the shorter eating window, as a way to reach homeostasis?
● 01:09:58 - Q: Do you use any type of water filtration system in your home? Do you prefer
any particular bottled water?
● 01:10:39 - Q: For activating Nrf2, how much Kuli Kuli Moringa powder would be roughly
equivalent to a higher-end dose of sulforaphane?
● 01:11:02 - Q: How much broccoli sprouts would you recommend for Parkinson's prevention?
 This is members-only content, please do not distribute.

● 01:14:06 - Q: Could you talk about some of the foods you started introducing to your kids at
young ages (under 1 year)?
● 01:15:11 - Q: What are your thoughts on urolithin A?

Q&A Session #29 (11/06/21)

● 00:02:27 - Q: Does consuming either high-fat or low-fat dairy increase cancer risk?
● 00:03:50 - Every 400g/day of total dairy products was associated with a 17% decreased risk
of colorectal cancer and every 200 g/day of milk consumption was associated with a 9%
decreased risk. 1
● 00:04:25 - High dairy consumption is associated with a 38% decreased risk of colorectal
cancer and milk consumption by 20% decreased risk. 1
● 00:04:49 - 26% decreased risk of colon cancer in men drinking 2 or more glasses of milk per
day. 1
● 00:05:12 - Compared to those who drink the least amount of milk, those who drank a quarter
to half a glass/day had a 6% decreased risk, those who drank half to 1 glass/day had a 12%
decreased risk, and those who drank at least 1 glass of milk/day had a 15% decreased risk. 1
● 00:09:10 - Several meta-analyses have found no association between dairy consumption and
ovarian cancer risk. 1 2 3 4 5
● 00:09:31 - Modest dairy consumption (400-600 g/day) was associated with a 6% reduced
risk of breast cancer and high dairy consumption (>600g/day) was associated with a 10%
reduced risk. 1
● 00:11:17 - Those with the highest intake of total dairy food had a 15% decreased risk of
breast cancer. 1
● 00:11:52 - Retrospective case-control studies on cancer risk are susceptible to recall bias. 1
● 00:13:26 - One meta-analysis showed for every 400 g/daily dairy consumption there is a 7%
increased risk of prostate cancer, and every 200g/day of milk was associated with a 3%
increased risk. 1
● 00:14:33 - A different meta-analysis showing no association between dairy consumption and
prostate cancer risk. 1
● 00:17:42 - Meta-analyses have shown no association between dairy consumption and
bladder cancer. 1
● 00:18:52 - Q: What is your take on these supplements suggested for sleep by Dr. Huberman:
Magnesium threonate, apigenin and L-Theanine?
● 00:19:18 - The limited data on magnesium threonate showed it improved sleep quality
comparable to placebo. 1
● 00:21:26 - Apigenin, in the context of chamomile tea, has been shown in cross-sectional and
several small clinical trials to improve sleep quality. 1 2 3 4 5
● 00:23:11 - Theanine has been shown in several small clinical trials to improve sleep quality in
healthy adults as well as in those with autism, depression, and schizophrenia. 1 2 3 4 5
 This is members-only content, please do not distribute.

● 00:24:32 - Q: Is magnesium malate superior to other forms of magnesium

supplementation?
● 00:28:22 - Q: For people with ADHD, what foods, supplements, and lifestyle choices have
been shown scientifically to make a difference?
● 00:28:22 - Vitamin D plays a critical role in impulse control by regulating serotonin levels in
the brain.
● 00:32:27 - Supplementation of +500 mg EPA Omega-3 has been shown in meta-analysis to
improve ADHD symptoms. 1 2 3
● 00:33:32 - 30 minutes of exercise prior to going to school improves impulse control in
children with ADHD. 1
● 00:33:54 - A randomized, double-blind, placebo-controlled trial showed that 4 months of daily
Ashwagandha improved attention in children with ADHD compared to placebo. 1
● 00:34:18 - One small double-blinded placebo-controlled randomized trial showed that
1mg/kg/day of maritime pine was able to improve symptoms of ADHD. 1
● 00:34:48 - Clinical trials from the 1970s showed evidence that caffeine is a safe option for
treating adolescents with ADHD. 1
● 00:36:40 - A recent randomized controlled trial showed that vitamin D + magnesium
improved symptoms of ADHD in adolescence. 1 2
● 00:39:56 - Rhonda's recommendation for children's multivitamin.
● 00:42:02 - Q: What are your thoughts about using Heart Rate Variability (HRV) as KPI for
health and fitness?
● 00:45:39 - Q: Do you still use CocoaVia?
● 00:46:51 - Q: Sugar consumption
● 00:47:32 - Q: What is the best / worst time of day to consume sugar?
● 00:49:58 - Q: What are your thoughts on glucose vs fructose?
● 00:55:24 - Q: If occasionally eating fruit, is this better with some fat / protein or alone?
● 00:56:24 - Q: Any thoughts on ‘natural’ artificial sweeteners (e.g. erythritol and stevia)? 1 2
3456
● 01:00:44 - Q: Would you talk about red light therapy?
● 01:03:30 - One meta-analysis found a significant placebo effect in infrared lamps. 1
● 01:06:05 - Q: What are the benefits of cryotherapy aside from exercise recovery?
● 01:07:35 - Q: Does high dose omega-3 increase risk of atrial fibrillation?
● 01:11:04 - Q: Is there evidence that a high “good” fats diet with relatively low carbs is
healthy, if not in ketosis?
● 01:13:15 - Q: We are so close to getting an outdoor sauna, but stuck after reading this
recent study linking heat shock proteins to heart valve calcification: Do you interpret this as
saying HSPs are the cause or effect of calcification in this scenario? 1
● 01:14:15 - Q: What parenting methods do you recommend?
● 01:16:21 - Q: Is it okay to use the sauna right after exercise?
● 01:16:43 - Q: What pro-fertility supplements would you suggest when trying to conceive?
● 01:18:57 - Q: What is the best broccoli supplement to take? (eg-BROC). Would it have any
effect on thyroid function in an older menopausal woman?
● 01:20:55 - Q: When is the omega-3 supplementation spreadsheet going to go public?
 This is members-only content, please do not distribute.

● 01:21:26 - Q: What is better at giving us the benefits of stress shock proteins? Heat in a
sauna or subzero temperatures in cryogenic therapy?
● 01:22:42 - Q: How would you recommend getting into ketosis?

Q&A Session #28 (10/02/21)

● 00:03:14 - Q: What's your take on supplementation of chondroitin and glucosamine to
support bone/ cartilage health in athletes?
● 00:04:01 - 1.5 - 3 grams/day of glucosamine decreased the degradation of collagen in
joints of professional athletes 1 2 3
● 00:08:12 - While glucosamine and chondroitin improved osteoarthritis in 65% of people in
the GAIT trial, it was not superior to placebo. 1
● 00:10:50 - Q: Do products with lavender increase my risk of breast cancer?
● 00:11:43 - There are several case reports of lavender causing breast development in young
children. 1 2
● 00:12:19 - One animal study found that topical lavender oil did not affect the size of the
uterus. 1
● 00:14:00 - One study found that Meriva, a form of cucurmin, improves pain and function in
those with osteoarthritis. 1
● 00:15:20 - Q: What sources of L. Reuteri do you recommend? 1
● 00:19:11 - Certain gut bacteria such as L. Reuteri can reduce cholesterol by 5 - 10% by
preventing bile acid reabsorption in the gut. 1
● 00:24:31 - Q: What are functional foods that can lower cholesterol?
● 00:24:48 - Nine modifiable factors accounted for over 90% of first-time heart attacks. 1
● 00:27:15 - Losing 5 lbs of fat can lower LDL cholesterol by 5% and risk of cardiovascular
events by 25%. 1
● 00:28:43 - Lipid lowering functional foods. 1
● 00:33:29 - Q: What are the pros and cons to statins?
● 00:34:09 - Calculate your risk of a cardiovascular event. 1
● 00:36:28 - The ACC/AHA recommend anyone with LDL > 190 to be on a statin. 1
● 00:38:17 - High-risk men taking 40 mg of daily pravastatin for 5 years lowered their LDL by
26%, risk of cardiovascular events from 9.3% to 6.8%, and all-cause mortality from 4.1% to
3.2% 1
● 00:40:01 - The risks and side effects of statins. 1
● 00:45:14 - Q: What are your thoughts on daily melatonin?
● 00:47:05 - Meta-analyses have shown that melatonin only improves sleep onset by 4
minutes and increases total sleep by around 15 minutes. 1 2
● 00:51:13 - Ways to increase natural melatonin production and improve sleep quality.
 This is members-only content, please do not distribute.

● 00:57:01 - Q: Do you use a sleep tracker?

● 00:58:00 - Q: What are your thoughts on vaccinating children?
● 01:02:31 - Teenage boys have a significantly higher risk for myocarditis from mRNA
vaccines than females.
● 01:07:36 - In animals, intravenous mRNA vaccines had higher risk for myocarditis than
intramuscular. 1
● 01:12:57 - Q: What are your thoughts about people who have been infected with COVID
getting vaccinated for the delta variant?
● 01:15:10 - Q: What tests would you be looking to get done and what dietary/nutrient
interventions would you recommend for a young child recently diagnosed with autism?
● 01:16:30 - Q: I read that you take 2g of DHA in the morning and 2g of EPA in the evening.
The Omega3 supplements you recommended in the Q&A last month have significantly
less DHA... does this matter?
● 01:17:37 - Q: Does drinking ice cold water in the sauna prevent core body temperature
from rising?
● 01:18:01 - Q: Is there a database that would reveal protein quality variance amongst
different protein powders?
● 01:18:46 - Q: Is there a brand of sardines that you consume?
● 01:18:59 - Q: What are your favorite scientific journals to subscribe to? How do you like to
stay up to date in an affordable way?
● 01:21:07 - Q: How soon after giving birth did you resume using the sauna? Should sauna
be avoided while breastfeeding?
● 01:21:50 - Q: What is your advice on giving birth?
● 01:25:00 - Q: Are you still on a keto diet?

Q&A Session #27 (09/04/21)

●
00:00:00 - Introduction
● 00:01:57 - Q: What are the high-quality omega-3 supplements on the market? iFOS
spreadsheet here
● 00:10:44 - In-vitro data shows omega-3 DHA keeps ACE-2 receptor in a closed position and
has implications for COVID. 1
● 00:13:12 - Countries with the highest omega-3 consumption had the lowest mortality and
infection rate from COVID-19. 1
● 00:19:40 - Q: Continuous glucose monitoring: What is an energetic crisis? When are ketones
made compared to gluconeogenesis? Do you have to deplete glycogen stores before
ketones are made?
● 00:26:42 - An update on Rhonda’s experience on the ketogenic diet.
● 00:30:10 - Q: What are the advantages of being in moderate ketosis compared to mild
ketosis?
 This is members-only content, please do not distribute.

● 00:37:57 - Q: How much protein should a person consume to not accelerate aging?
● 00:47:56 - Q: Does taking strontium increase bone density? 1 2 3 4 5 6
● 00:50:23 - Rapid-fire questions
● 00:50:23 - Q: Is peanut butter a good source of healthy fats?
● 00:52:03 - Q: Does it matter when we consume moringa compared to exercise?
● 00:54:43 - Q: Are there supplements/diets that are protective of autoimmunity disease? 1
● 00:56:21 - Q: What are the staple foods to consume in the ketogenic diet?
● 00:57:10 - Q: Do you take supplements to promote apoptosis during a fast?
● 00:58:27 - Q: Does drinking black coffee break a fast?
● 00:59:04 - Q: Should we be concerned about arsenic levels in our diets?
● 01:00:09 - Q: Does milk or cream in coffee negate the beneficial effects of coffee?
● 01:01:21 - Q: Do the antioxidants in fruits and vegetables negate exercise benefits?
● 01:02:05 - Q: What is the evidence behind booster COVID-19 shots? 1
● 01:08:21 - Q: Should people who have had COVID-19 get a booster? 1
● 01:12:26 - Q: Is xylitol gum safe for children?
● 01:13:18 - Q: How does the delta SARS-CoV-2 variant compare to the previous variants?
● 01:15:37 - Q: How does fasting affect your immune system acutely?
● 01:16:45 - Q: Is it necessary to heat broccoli sprouts for 10 minutes to 70 degrees prior to
eating?
● 01:18:28 - Q: How often do you test your blood and what companies do you use?
● 01:22:52 - Q: What genetic testing company do you recommend?
● 01:23:39 - Q: What is the evidence of vitamin D levels and risk of COVID infection/severity?

Q&A Session #26 (08/07/21)

●
00:00:00 - Introduction
● 00:03:17 - Q: Does drinking alcohol lower blood glucose levels? 1
● 00:07:17 - Q: A recent study suggested that DHA prevents the positive heart benefits of
EPA. Can you discuss this? 1 2
● 00:09:14 - REDUCE-IT trial showed that 4 grams of EPA reduced the risk of cardiovascular
events from 22% to 17%. 1
● 00:11:15 - The VITAL trial showed 1 gram of daily omega-3 reduced the risk for heart attack
by 28%, death from MI by 50%, and need for PCI by 28%. 1
● 00:13:14 - The STRENGTH trial failed to show omega-3s reduce cardiovascular events,
however: "STRENGTH cannot be considered a complete failure, as there was a significant
15% reduction in coronary events in patients with established cardiovascular disease at
baseline." 1 2
● 00:16:54 - Q: Does omega-3 supplementation increase the risk of atrial fibrillation?
 This is members-only content, please do not distribute.

● 00:20:30 - Q: Rhonda's omega-3 regiment?

● 00:23:34 - DHA keeps the ACE2 receptor in a closed configuration.
● 00:25:48 - Q: When is the best time to exercise? 1 2
● 00:29:48 - Being caffeinated increases fat oxidation during a workout. 1
● 00:31:19 - Rhonda's experience with the ketogenic diet.
● 00:35:48 - Q: What are your thoughts on the topic of dental and oral health? Specifically on
fluoridation of toothpaste, flossing, tongue scraping, and oil pulling.
● 00:38:33 - Communities that have fluoridated drinking water have 25% less cavities. 1
● 00:38:40 - The CDC has said that fluoridation of drinking water is one of the top 10 public
health achievements of the 20th century. 1
● 00:40:08 - Human studies have failed to show an association between fluoride consumption
and osteosarcoma. 1
● 00:40:48 - A 2012 meta-analysis found that high levels of fluoride correlated with children
that had 0.5 points lower IQ in Asia. 1
● 00:41:36 - Xylitol gum reduces the amount of streptococcus mutans in the mouth. 1
● 00:44:00 - Oil pulling reduces plaque, streptococcus mutans, and improves gingivitis. 1 2
● 00:47:12 - Q: What are the health benefits of acarbose? 1
● 00:54:26 - Q: What grains do you eat and what is the deal with gluten?
● 00:57:53 - Higher whole-grain consumption is associated with lower all-cause mortality even
after adjusting for confounding factors. 1 2 3
● 01:03:40 - Higher whole-grain consumption is associated with smaller waist size and
inflammatory markers. 1
● 01:10:55 - Q: How does fermented food survive the acidity of the stomach?
● 01:13:50 - Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other
fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall
microbial diversity and decreased inflammation. 1
● 01:21:20 - Rapid-fire questions
● 01:21:20 - Q:Any concerns with long-term berberine supplementation?
● 01:23:17 - Q: What are the risks and benefits of supplementing with N-Acetyl cysteine?
● 01:25:10 - Q: What are your thoughts on the supplement Athletic Greens?
● 01:26:22 - Q: Is EMF exposure something to be concerned about?
● 01:27:10 - Rhonda's experience with vaccinating her child.
● 01:29:34 - Q: How transmissible is the delta variant of COVID in an outdoors setting?
● 01:33:55 - Q: What mushroom supplements do you recommend?
● 01:34:38 - Q: What organ meats would you recommend to eat?
● 01:36:17 - Q: Which COVID vaccine would you recommend?

Q&A Session #25 (07/10/21)

● 00:00:00 - Introduction
● 00:03:02 - Q: Is Ivermectin effective at treating or preventing COVID-19?
● 00:04:42 - An early meta-analysis supporting ivermectin had three major flaws. 1
 This is members-only content, please do not distribute.

● 00:08:21 - Ivermectin reduced COVID-19 infection rate from 10% to 2%. 1

● 00:11:07 - A later meta-analysis showed ivermectin trended towards, but was not
statistically significant, treating COVID-19. 1
● 00:18:24 - Q: Is the spike protein from mRNA vaccines cytotoxic? 1
● 00:19:30 - The spike protein formed from mRNA vaccines is two amino acids different
from the Sars-CoV-2 spike protein and is not cytotoxic. 1 2
● 00:29:56 - Q: Does the spike protein made by the mRNA covid vaccine accumulate in
other organs?
● 00:34:27 - How the body responds to vaccines.
● 00:37:30 - A critical analysis of the data on adverse reactions to the COVID vaccine.
● 00:54:49 - Q: Is it safe to get vaccinated during pregnancy?
● 00:57:11 - Q: Does breast milk contain antibodies to COVID?
● 01:06:11 - Q:What are your thoughts regarding egg consumption as a contributing factor
to heart disease? 1
● 01:10:53 - Rapid-fire questions
● 01:11:12 - Q: Does zinc supplementation need to be cycled?
● 01:13:19 - Q: Can vitamin D supplementation lead to dangerously high calcium levels?
● 01:17:47 - Q: What do you do for your hair and skin care?
● 01:19:48 - Q: What advice would you give for tracking blood glucose levels?
● 01:21:40 - Q: What cold water tub do you use?
● 01:24:02 - Q: Will a keto breakfast extend the benefits of time-restricted eating?
● 01:27:42 - Q: What are your thoughts on using non-prescribed stimulants to do better in
school?
● 01:29:50 - Q: What is your advice for people who cannot afford health insurance?
● 01:37:12 - Rhonda's personal experience with alcohol lowering her blood glucose.

Q&A Session #24 (06/05/21)

●
00:00:00 - Introduction
● 00:03:15 - Q: What are your thoughts on the uranium levels in Pellegrino and
Gerolsteiner mineral water, and should I curb my mineral water habit? 1 2 3 4 5
● 00:06:49 - Q: What are the most promising supplements for memory and thought
processes? Friends and I who are about 40 seem very forgetful, like people closer to
double our ages. Is anything proven to work?
● 00:08:03 - Strategically timed exercise can boost cognition and improve learning.
● 00:15:09 - Ketosis vs. exogenous ketones vs. ketogenic diet for improved cognition. 1 2 3
● 00:18:32 - Fish oil for thinking clearly and scathing dementia.
● 00:23:31 - Rhonda's morning coffee contains Lion's mane, coca via, and coconut powder.1
● 00:26:52 - Sulforaphane increases the antioxidant glutathione in the brain 1
● 00:27:10 - Rhonda's daily habits for optimal cognitive performance.
 This is members-only content, please do not distribute.

● 00:29:45 - 3rd-party testing for fish oil supplements

● 00:31:25 - Dr. Bredesen's protocol for preventing and reversing Alzheimer's disease. 1
● 00:33:40 - Q: What recommendations would you give for hot and cold water
immersion?
● 00:38:45 - Q: What home sauna do you recommend?
● 00:40:33 - Q: A friend of mine has three SNPs associated with shorter telomere length.
Would you combine the shortening of age?
● 00:42:15 - Q: Do you have an opinion on the supplement Matter by Elysium? 1 2
● 00:45:05 - Q: How does an SNP that lengthens telomeres nullify another SNP that
shortens telomeres?
● 00:46:17 - Q: How does intermittent fasting affect women's hormones?
● 00:48:12 - 40% caloric restriction caused female rats to stop ovulating and delay menopause
1
● 00:52:12 - 5:2 intermittent fasting caused women to lose more belly fat than caloric
restriction. 1
● 00:55:50 - Q: Can you discuss the link between hair dye and cancer? Is it real, and if it
is, is it a large increased risk? 1 2 3 5 6 7
● 01:00:27 - Rapid fire questions
● 01:00:37 - Q: Have you tried the ketogenic diet, and what biomarkers would you track?
● 01:06:29 - Q: What are your opinions on Viome's health recommendations?
● 01:08:03 - Q: What are your thoughts on collagen powder, whey protein, and bone
broths? Are you concerned about heavy metal toxication?
● 01:09:20 - Q: Do you have any concerns about the COVID vaccine, given that the spike
proteins can result in damage to the lungs and arteries? 1
● 01:16:06 - Q: Do you think wearable vibration therapy, such as APOLLO, offers value &
benefits?
● 01:17:11 - Q: What are your thoughts on the study: Genome-wide association study of
fish oil supplementation on lipid traits in 81,246 individuals reveals new gene-diet interaction
loci?
● 01:17:59 - Q: How long should I stay in a 130F infrared sauna to get benefits?
● 01:19:11 - Q: What probiotics have been shown to improve anxiety?
● 01:20:03 - Q: What were your pre-pregnancy routines for having a healthy pregnancy?

Q&A Session #23 (05/01/21)

●
00:01:40 - Q: Is there strong evidence that kale is not healthy after all?
● 00:03:15 - Kale has high enough levels of vitamin K1 to provide vitamin K2 benefits.
● 00:06:43 - Dietary oxalate does not increase risk of kidney stones in most people. 1
● 00:12:20 - Commercially grown kale does not have high levels of thallium.
● 00:14:34 - Q: Can supplementing with iron cause toxicity and expedite aging?
● 00:16:31 - Q: Are food sensitivity tests accurate and useful?
 This is members-only content, please do not distribute.

● 00:17:30 - Unlike food allergy tests, food sensitivity tests are not accurate or useful. 1
● 00:18:50 - IgE antibodies correlate with food allergy but IgG antibodies do not. 1 2
● 00:19:46 - Q: What are your recommendations for electrolyte replenishment after a sauna
session?
● 00:20:29 - Q: Any tips on lowering high oxidized LDL when the diet is already healthy? Have
specific supplements been shown effective? 1 2 3
● 00:23:39 - Q: Does the bioavailability of standard vitamin C stack with the bioavailability of
liposomal vitamin C? 1 2
● 00:26:11 - Q: Can high blood sugar be hormetic?
● 00:28:09 - Q: Are you worried about getting too much manganese in the diet? 1 2
● 00:29:55 - Women who took 20mg of manganese a day for 8 weeks had no signs or
symptoms of manganese toxicity. 1
● 00:30:34 - Q: What is the significance of tracking the leukocyte:monocyte ratio?
● 00:32:18 - A low lymphocytes:monocytes ratio correlates with severity of many diseases
such as inflammatory bowel disease, coronary artery disease, COVID, sepsis, rheumatoid
arthritis, and cancer. 1 2 3 4 5 6
● 00:32:54 - Elderly rely more on the innate immune system compared to younger individuals. 1
● 00:33:28 - Higher innate immune activity compared to adaptive immune activity is
associated with a 7-fold increased risk of cardiovascular events and 4.8-fold increased
mortality. 1 2
● 00:35:30 - Q: Creatine supplementation - what is the best strategy with creatine
supplementation? Should I supplement with creatine constantly or does my body need a
break sometimes? 1
● 00:36:38 - Heavy resistance training while supplementing with 20 to 30 grams of creatine per
day can maintain higher intensity training, increase fat-free mass, and increase endurance
strength 1
● 00:36:57 - In adults with high cholesterol, daily supplementation with 5g of creatine for 8
weeks had a 6% reduction in total cholesterol, a 23% reduction in triglycerides, and a 22%
reduction in VLDL. 1
● 00:39:01 - Q: How big a part of antiaging research are stem cells? How necessary are they
beyond repairing tissues that don't heal anymore?
● 00:46:01 - Q: Are there risks to breastfeeding babies from mothers who have received
mRNA vaccines?
● 00:46:49 - Neither mRNA from the Pfizer vaccine nor Moderna vaccine could be detected in
breast milk in lactating mothers. 1
● 00:51:45 - Q: Rhonda, what are your parenting styles? Sleep training, feeding habits, screen
time, social/physical development,etc.
● 00:58:17 - Q: When the Fasting Mimicking Diet is not an option, is a 5-day water fast still
considered safe for most? Gallbladder concerns? 1
● 01:01:32 - Rapid fire questions
● 01:01:41 - Q: I’d like to undertake a fasting mimicking diet of 5 days with the same protocols
but using fresh food. Do I need to match just the calories and macro nutrients break down
or is there more going on with the fast?
 This is members-only content, please do not distribute.

● 01:02:20 - Q: Where did you order your sauna ? What is the occupancy # for your sauna?
Any special electrical outlet needed? How do you clean the sauna?
● 01:02:45 - Q: Could you please explain what happens with growth hormone during a 3-4
days fast?
● 01:04:22 - Q: How much time would you leave between a work-out and taking a resveratrol
or vitamin C supplement so as not to risk blunting the positive effects of exercising?
● 01:04:40 - Q: Do you think that the use of higher dose infrared sauna blankets is a good
substitute for saunas or hot baths?
● 01:05:10 - Q: I’ve been doing hot baths and it’s way harder than sauna! After 15 minutes at
106-108 degrees I can’t handle it anymore. Do you think it’s more effective than a sauna?
● 01:05:43 - Q: Is there any benefit of getting Omega-3 DHA/EPA from fish instead of from
Algae?
● 01:07:21 - Q: Is there any reason not to take multiple forms of magnesium?
● 01:08:00 - Q: My genetic report states that supplemental vitamin E has been shown to have
a negative impact on individuals with the rs1695(A;A) genotype by raising the levels of
pro-inflammatory cytokines in the blood. Could you dive deeper into why this is the case?
● 01:09:11 - Q: What is the research behind polypodium leucotomos products for sun
protection?
● 01:12:03 - Q: Do saunas confer benefits that exercise does not?
● 01:14:21 - Q: you discussed using predominantly kale (as opposed to Swiss chard and
spinach) and blueberries (as opposed to apple and banana). I am wondering if you still
include carrot, celery, lemon, and parsley, or if there might be any reason to stop including
them?
● 01:15:41 - Q: I was wondering if I could do time restricted eating when breastfeeding?
● 01:16:56 - Q: Is there information centered on managing a longer fast if your weight is
normal?
● 01:17:38 - Q: In your last crowd cast you described the ideal range of alcohol consumption
as 1 drink a couple of times a week. How much actual alcohol is that?
● 01:18:22 - Q: I read a short item on the web saying that isothiocyanates help prevent certain
diseases and that watercress has a lot. Is there anything you can say about this?
● 01:18:36 - Q: During extended fasts can one exercise to enjoy both the uncompromised
benefits from apoptosis & autophagy while selectively protecting muscle tissue?
● 01:19:00 - Q: My wife is pregnant and had the first dose of Pfizer. We are nervous about the
2nd dose as it generally comes with the much higher immune response. Do you have any
thoughts on waiting longer between doses and if that reduces the intensity of the immune
response and potential negative effects of that on the fetus?
● 01:23:20 - Q: Is there evidence to support needing 50 grams of carbohydrates a day during
breastfeeding?
 This is members-only content, please do not distribute.

Q&A Session #22 (04/03/21)

●
00:00:00 - Introduction
● 00:03:00 - Fish oil supplementation
● 00:05:38 - Q: Does eating meat cause inflammation?
● 00:06:28 - Unprocessed and red met is associated with colorectal cancer. 1
● 00:08:55 - Meat consumption is associated with inflammation but there are confounding
factors. 1 2 3 4 5
● 00:13:51 - Inflammation worsens autoimmune disorders but it is unknown if inflammation
causes autoimmune disorders.
● 00:15:33 - Fasting, omega-3 supplementation, and a healthy diet have been shown to
improve autoimmune disorder symptoms. 1 2 3 4 5 6
● 00:18:44 - Q: How does alcohol consumption affect cancer risk, lifespan, and healthspan?
● 00:18:44 - Alcohol consumption increases the risk of many types of cancers in a
dose-dependent fashion. 1
● 00:25:02 - Epidemiological studies show that there is a U-shaped relationship between
alcohol consumption and cognitive abilities. 1 2
● 00:26:42 - Epidemiological studies show that there is a U-shaped relationship between
alcohol consumption and lifespan. 1 2 3
● 00:27:37 - Epidemiological studies show that there is a U-shaped relationship between
alcohol consumption and blood sugar. 1
● 00:29:15 - Epidemiological studies show that there is a U-shaped relationship between
alcohol consumption and acquiring autoimmune disorders. 1 2
● 00:32:49 - Q: What are your thoughts and experience with zone 2 training?
● 00:33:43 - Exercising at a moderate intensity for 150 minutes/week decreases all-cause
mortality by 31%. 1
● 00:35:22 - 3 weeks of high-intensity interval training on a stationary cycle increases
mitochondrial capacity by 49% in younger people and 69% in older people. 1
● 00:38:56 - Q: What are your thoughts on the different COVID vaccines?
● 00:38:56 - The COVID vaccines are effective and have a low risk of adverse effects. 1 2 3 4 5
6
● 00:47:27 - Rhonda's personal experience with vaccines during pregnancy.
● 00:50:45 - Q: Does it matter if omega-3 is from fish oil or krill oil, phospholipid or not,
triglyceride or ethyl ester?
● 00:52:40 - Q: Are there any considerations in using saunas for people with metal implants?
● 00:53:55 - Q: Dr. Satchin Panda talks about maintaining lean muscle mass while fasting
using a "moderate fat" diet. I'm wondering if you know what his definition is?
● 00:55:18 - Q: How do you brew your coffee? Any thoughts on how to get maximum benefits
and decrease risks of carcinogens etc.?
● 00:56:00 - Filtered coffee is associated with a 15% lower all-cause mortality, 12% lower heart
disease risk in men, and 20% lower heart disease risk in women. 1
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● 00:57:45 - Italians that drank 3-4 espresso cups (30 ml) per day had a 28% lower all-cause
mortality and those that drank more than 4 espressos per day had a 15% lower all-cause
mortality. 1
● 00:58:52 - Rhonda's experience with managing bed temperature during sleep to align with her
circadian rhythm.
● 01:00:59 - Q: Given that broccoli sprout extract is expensive, growing is a hassle, and the
highest concentration of glucoraphanin is in the seeds, what about eating the broccoli
seeds?
● 01:03:00 - Q: Time-restricted eating: does taking supplements break a fast?
● 01:04:26 - Q: Does tea or black coffee break a fast?
● 01:05:41 - Q: How often should a glucose monitor be calibrated?
● 01:07:03 - Q: What is your take on powders, super greens, and super reds?
● 01:08:20 - Q: What are the reasons for abnormally high vitamin D levels?
● 01:09:07 - Q: When our cells divide do the new cells contain only DNA information or do
epigenetics transfer as well?
● 01:09:20 - What are your thoughts on cod liver oil, PQQ, and Astaxanthin?
● 01:11:21 - Rhonda's experience with the Eight Sleep cooling mattress.
● 01:13:14 - Q: Where do you buy your salmon roe?
● 01:14:01 - Q: How important is Omega-6 to Omega-3 ratio in the foods we eat?
● 01:17:55 - Q: What is a reliable resource for third-party testing of supplements?

Q&A Session #21 (03/06/21)

●
00:02:14 - Q: Is there any evidence for the role of fermented foods in
generating/maintaining/restoring a healthy gut microbiome?
● 00:03:10 - Yogurt with live cultures confers many health benefits though altering the gut
microbiome. 1 2 3 4 5 6 7 8 9
● 00:09:00 - Fermented cheeses can decrease the amount of carcinogenic nitrosamines in the
gut and reduce clostridium difficile abundance. 1 2
● 00:10:25 - Fermented soy products, like natto, can increase beneficial bacteria and decrease
sulfide gas production in the gut. 1
● 00:10:55 - Kimchi can improve symptoms of irritable bowel syndrome, immunity, digestion,
and decreased waist size. 1 2
● 00:11:18 - Kombucha was shown to increase immune T-regulatory cells which are important
for preventing autoimmunity and limiting chronic inflammatory diseases. 1
● 00:12:56 - One glass of red wine per a day increases gut biodiversity while decreasing blood
pressure, triglycerides, total cholesterol, C - reactive protein, and liver damage. 1 2 3 4
● 00:16:21 - Q: What are your personal thoughts and interpretation on the literature of soy
consumption?
● 00:18:18 - Soy consumption: summarizing the science on its effect on mortality, cancer,
heart health, diabetes, and hormones 1 2
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● 00:24:44 - Q: Is reverse osmosis for filtering water comparable to Berkey filters?

● 00:25:48 - Q: What are your recommendations for choline supplementation during
pregnancy?
● 00:25:48 - Adequate choline in pregnancy may have cognitive benefits for offspring. 1
● 00:26:47 - Q: Are there substances that dissolve plaque from arteries and reduce risk of
strokes or heart attacks?
● 00:26:47 - Animal studies show potential for interference RNA to be used to regress existing
plaque by decreasing TGF-𝛃. 1 2
● 00:28:08 - Animal studies also show potential for cyclodextrin, a complex sugar, to dissolve
cholesterol crystals and reduce the inflammatory response in artery walls. 1 2
● 00:28:53 - Statin medications have been shown to modestly decrease and stabilize plaque in
arteries. 1 2
● 00:29:21 - Aerobic exercise decreases LDL cholesterol, stabilizes plaques, and can develop
life-saving collateral vessels. 1 2 3
● 00:31:08 - Q: What are your thoughts on advanced glycation end products (AGEs)? Do you
consider it when thinking about your diet or how you prepare your food?
● 00:32:33 - Diabetics are more prone to AGE accumulation and are responsible for many of
the complications of diabetes such as cardiovascular disease, retinal damage, nerve
damage, and worsening kidney function. 1
● 00:33:14 - AGEs are also implicated in many chronic diseases such as age-related macular
degeneration, heart disease, and dementia. 1 2
● 00:33:24 - Those with the highest blood levels of AGEs are twice as likely to die from heart
disease than those with the lowest levels because of AGEs ability to react with LDL particles
12
● 00:34:01 - There are many mechanisms by which AGEs cause damage including forming
alpha-synuclein bodies, increasing reactive oxygen species, causing vasoconstriction,
secreting proinflammatory cytokines, and changing the structure and function of cell
membranes, platelets, coagulation factors, collagen, and other proteins. 1 2
● 00:34:43 - Clinical trials in diabetics, obese individuals, and individuals with kidney disease
have all found that dietary AGE consumption correlates closely with blood AGE levels and
inflammation. 1 2 3
● 00:35:17 - Dry, high-temperatures cooking modalities can increase AGEs in food up to
100-fold. 1 2
● 00:37:14 - Medications and supplements that can lower AGEs or mediate AGE-related
damage. 1 2 3 4 5 6 7
● 00:38:02 - Aerobic exercise has been shown to lower AGEs in the blood. 1
● 00:38:58 - Q: Does melatonin help fragmented sleep?
● 00:38:58 - One study found that that 3mg melatonin a night decreased sleep interruptions
from 4.5 to 3.1 times per night 1
● 00:43:17 - Q: Does xylitol spike insulin, or alter the gut microbiome [Correction: the body
does metabolize xylitol.]
● 00:43:54 - Xylitol is a low-calorie sweetener that has a low glycemic index, does not cause an
insulin spike, improve oral microbiota, with unclear effects on the gut microbiome. 1 2 3
● 00:45:43 - An overview of aspartame and sucralose. 1 2 3
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● 00:48:17 - Stevia and monk-fruit extract are natural zero-calorie sweeteners but their effects
on the gut is unknown. 1
● 00:48:46 - Erythritol is a zero-calorie sweetener that has no significant effect on the gut
microbiome with a glycemic index of 0. 1 2 3 4
● 00:50:44 - Q: What are your thoughts on the recent study showing heart damage from
long-term ketosis. 1
● 00:55:37 - Q: Do we need to manage electrolyte during prolonged fasts? 1 2 3
● 01:00:26 - Rhonda's Rapid Fire Questions
● 01:00:29 - Q: What biomarkers would you say are the most important to general wellbeing?
● 01:04:44 - Q: What are your thoughts on exposure of wheat and gluten to babies/toddlers.
● 01:06:08 - Rhonda's thoughts on saturated fat for babies/toddlers.
● 01:06:41 - Q: What is your recommendation for cooking oil and dealing with fraudulent
cooking oils?
● 01:08:35 - Q: Is it worth measuring omega-3/omega-6 ratio?
● 01:10:07 - Q: Do you have any insight or advice for sleep training your infant?
● 01:12:06 - Q: Do you give baby iron fortified cereal or iron supplement?
● 01:14:00 - Q: What are your thoughts on continuous glucose monitoring and does it help as
a biomarker for metabolic health?
● 01:20:35 - When should a mother who is breastfeeding switch from taking a prenatal
multivitamin to a regular multivitamin?
● 01:23:24 - Rhonda's thoughts on getting the COVID-19 vaccine during pregnancy.

Q&A Session #20 (02/06/21)

●
00:02:11 - Rhonda's supplement routine as of February 2021.
● 00:24:11 - Omega-3 dosing and the optimal EPA to DHA ratio.
● 00:24:50 - Supplementation with the omega-3 EPA (4g/day) reduced cardiovascular-related
diseases by 25% in people with high triglycerides taking statins in the REDUCE-IT study. 1
● 00:25:28 - 4 g/day of combined EPA and DHA can reduce patients' triglycerides by 30% 1
● 00:27:57 - Supplementing with 1.2 g/day of omega-3 fatty acids can improve brain and
psychiatric health. 1 2
● 00:28:57 - Omega-3 can decrease biomarkers of inflammation. 1 2
● 00:35:18 - Risks of supplementations
● 00:42:02 - Q: Is a big blood sugar spike once per day worse than many slower rises?
● 00:45:32 - Q: What is the difference between antibodies created from a previous infection,
and defenses created from a vaccine? Are vaccines superior to antibodies? Are antibodies
one person creates for a virus the same as those another person creates? Can antibody
donations be received without rejection issues? Can antibodies be cloned in a lab?
● 00:49:50 - Q: What immediate dietary interventions can be taken if one suspects his
one-year-old child has autism spectrum disorder?
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● 00:52:33 - Q: What are your thoughts on the use of white noise for infants/children? A study
from UCSF theorizes that their findings could aid in explaining the increase in
language-impairment developmental disorders over the last few decades. 1 2 3
● 00:56:13 - Q: Supplements: what do you think of the claims of some companies that in order
to increase the absorption of minerals you either need to take them in nanoparticle form or
liposomal form?
● 00:59:24 - Q: If access to saunas is limited what benefits would hot tubs have either
post-exercise or in a rested state? Is there a specific frequency/duration/water temp?
● 00:59:24 - Hot tub usage alone has been shown to improve blood pressure, blood circulation,
diabetes, depression and sleep.
● 01:03:11 - A 1 hour, 104 F hot tub bath burns an extra 140 calories and can increase heat
shock proteins. 1
● 01:05:22 - Q: If my goal is just to get stronger, is weight lifting in a fasted state and fasting
for some additional hours afterwards a bad idea? 1 2 3 4 5
● 01:07:34 - Update on the safety of NAD (NR, NMN) precursor supplementations in humans. 1
● 01:13:22 - Q: Is there a difference in nutrition between chewing whole foods or drinking the
same food in a smoothie?
● 01:15:13 - Chewing does not stimulate release of pancreatic or stomach digestive enzymes.
1
● 01:16:49 - One study found that consuming a meal blended increased satiety and decreased
gastric emptying. 1
● 01:18:13 - Rapid-fire questions
● 01:18:18 - Q: What could be the reason for waking up regularly after only 3 or 4 hours and
unable to go back to sleep?
● 01:19:47 - Q: After the 14 day waiting period after the 2nd COVID vaccine, what is the
likelihood that you may be able to be contagious to others who have not yet received the
vaccine?
● 01:20:27 - Clarifying specifics of vitamin K 2 dosage and formulations.
● 01:21:12 - One cup of blueberries a day can improve symptoms of Alzheimer's disease.
● 01:21:25 - Rhonda's thoughts on the MyDnaAge biological age test.
● 01:23:03 - Q: Is taking vitamin D in liquid form better?
● 01:23:12 - Q: Are there studies showing that consuming expired pills or canned food can
actually be bad for you.
● 01:24:07 - Q: Can you let us know some of your favorite high polyphenol olive oils?
● 01:24:54 - Q: You mentioned the use of banking placenta after birth. Is this still something
worthwhile or did we develop something else since then?
● 01:26:16 - Q: Interesting topic you had with quercetin as a senolytic. Can you speak to
fisetin for this same purpose? Do you think it would be beneficial to take these with a fast,
either leading up to one or after, during the rebuild phase? 1
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Q&A Session #19 (01/09/21)

● 00:02:42 - COVID-19 and autoantibodies.
● 00:07:20 - How the COVID-19 vaccine works.
● 00:09:10 - The safety profile of the COVID-19 vaccine.
● 00:11:06 - Some people are at higher risk for adverse reactions to the COVID-19 vaccine.
● 00:16:48 - Q: Is there an upper limit to how much exercise is healthy? 12 3 4 5 6 7
● 00:21:10 - Calcium supplementation for premenopausal women: Do benefits outweigh risks
for women with a family history of kidney stones and osteoporosis?
● 00:22:12 - Low calcium intake can increase risk of calcium oxalate kidney stones. 1
● 00:23:00 - Calcium supplementation can slightly increase risk of kidney stones when not
taken with a meal 1
● 00:28:32 - Rhonda's thoughts on supplementing with astaxanthin. 1
● 00:30:18 - Q: What are the technical requirements for lamps to treat seasonal affective
disorder (SAD)? 12 3
● 00:32:26 - What are the acute effects of fasting (24hr+) on inflammation (e.g., CRP,
interleukins, TNF-alpha)?
● 00:32:48 - Eight weeks of time-restricted eating with 8-hour eating windows in male athletes
led to 19% decrease in IL-6, 8% decrease in TNF-alpha, and a 13% decrease in IL-1 beta. 1
● 00:33:54 - Studies have shown that after practicing Ramadan, subjects have lowered levels
of IL-6, CRP, homocysteine, IL-1 beta and TNF-alpha. 12
● 00:35:27 - Alternate-day fasting for 4 months in patients with metabolic syndrome led to
significant decrease in CRP but not TNF-alpha or IL-6. 1
● 00:35:50 - Every standard deviation increase in fasting blood sugar is associated with a 14%
increase in CRP. 1
● 00:37:00 - What kind of time-restricted eating I practice now.
● 00:37:50 - Q: Which is better? A weekly 24-hour fast or a quarterly 3-day fast?
● 00:46:30 - Q: Is there a benefit of being in a state of ketosis when starting a fast?
● 00:48:35 - Why saunas might transiently increase blood glucose levels. 1
● 00:49:40 - Heat therapy is associated with a decrease in hemoglobin A1C in diabetics. 1
● 00:51:31 - Q: How much protein should a person eat?
● 01:00:00 - FoundMyFitness topic article on Neu5gc
● 01:00:47 - Rhonda's experience with lowering LDL cholesterol.
● 01:02:27 - Rapid fire questions
● 01:02:27 - Q: If someone is diagnosed with cognitive impairment or dementia, is it too late
to reap any benefits from changes in diet or supplements?
● 01:05:26 - Q: When is the best time for sauna use? Before or after exercise? On rest days or
workout days? In the AM or PM? Fasted or not?
● 01:07:24 - Q: Is sauna use safe for someone with heart arrhythmias?
● 01:08:00 - Q: Which brand of vitamin D drops do you use for your toddler?
● 01:08:57 - Q: Comparing broccoli microgreens to broccoli sprouts.
● 01:09:52 - Rhonda's advice for improving sleep quality.
● 01:12:50 - Recent data supports avoiding caffeine during pregnancy.
● 01:14:57 - Tactics for reducing morning fasting glucose levels.
 This is members-only content, please do not distribute.

● 01:15:35 - Q: Is epithiospecifier protein in broccoli a problem? Do broccoli sprouts turn off

FOXO3?
● 01:16:42 - Q: What was your protocol for sauna use while breastfeeding?
● 01:17:30 - Why I chose to get a Hallmark 44 sauna vs other saunas and what I use now.
● 01:19:30 - For vitamin C supplementation, is Ester-C any better than normal ascorbic acid?
● 01:19:57 - How to optimize resveratrol bioavailability. FoundMyFitness topic article on
resveratrol.
● 01:21:00 - Q: Is there a place to sequence your DNA anonymously?
● 01:21:10 - Q: Will you offer a pre-pregnancy regimen page for optimal epigenetic traits at
conception for both men and women?
● 01:23:03 - Q: How do sauna and heat therapy affect men's fertility?
● 01:25:12 - Studies have shown that Bifidobacterium LKM512 has many health benefits. Is
LKM512 the same as Strain BB-12?
● 01:25:56 - Q: At what age would you recommend giving your baby fish oil and how much?

Q&A Session #18 (12/05/20)

● 00:03:12 - Rhonda shares her anecdote about how adding moringa powder lowered her
blood glucose.
● 00:03:12 - Mention: FoundMyfitness Q&A with sulforaphane expert Jed Fahey, Sc.D.
● 00:05:20 - Q: What are your thoughts on the recent study that showed hyperbaric oxygen
treatment could reverse specific biomarkers of aging?
● 00:07:04 - As cells age, they lose their protective telomeres and cells become senescent.
● 00:10:52 - Mentioned: FoundMyFitness interview with senescence expert Judy Campisi,
Ph.D.
● 00:15:25 - Q: What are your thoughts on this recent paper showing worse glycemic control
after a night of fragmented sleep when coffee is consumed before a meal?
● 00:16:16 - Coffee consumption can have beneficial effects on glycemic control. 1 2 3
● 00:16:50 - Caffeine by itself can have negative effects on glycemic control. 1 2 3 4
● 00:17:55 - Coffee beans lose polyphenol content the more they are processed. 1
● 00:18:46 - Fragmented sleep can cause poorer glycemic control. 1 2
● 00:21:10 - Q: Is there a way to control parathyroid hormone to improve calcium sensitivity
and reduce the progression of arteriosclerosis and osteoporosis?
● 00:21:47 - Function of parathyroid hormone in the body.
● 00:25:45 - Q: What are your thoughts on food inflammation tests that measure IgG and
immune complexes?
● 00:27:33 - IgG antibodies to food do not correlate with food allergies. 1 2
● 00:28:54 - Q: Are there any risks for hyperbaric oxygen treatment?
● 00:30:17 - Q: What are the pros and cons of different forms of magnesium supplements
present on the market?
● 00:31:45 - Magnesium oxide
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● 00:32:33 - Magnesium chloride 1 2

● 00:32:59 - Magnesium glycinate 1
● 00:33:53 - Magnesium citrate 1
● 00:34:06 - Dietary magnesium 1 2
● 00:34:47 - Magnesium threonate 1 2 3
● 00:36:36 - Magnesium malate 1 and magnesium sulfate
● 00:39:08 - Q: If my blood levels of magnesium are normal, is there still a benefit to
supplementing?
● 00:41:50 - Severe magnesium deficiency was associated with a 32% increase in all-cause
mortality.
● 00:43:00 - Question: Do omega-3 fatty acids EPA and DHA compete for absorption and
should they be taken separately?
● 00:44:18 - Q: Which test panel to choose for measuring cholesterol? Total cholesterol with
HDL, LDL, and very low DL vs. apo A/ apo B.
● 00:46:33 - Rhonda's crash course on blood lipid particles.
● 00:51:46 - Mentioned: FoundMyFitness interview with cholesterol expert Ronald Krauss, MD.
● 00:56:40 - Mentioned: Fish oil supplementation has been shown to decrease apo B levels in
people with dyslipidemia.
● 00:59:53 - Q: Most supplement companies are focusing on producing keto products that are
predominantly composed of C8 (caprylic acid) medium-chain triglycerides. What potential
benefits are being missed out on by not taking C10 (capric acid) and C12 (lauric acid)
medium-chain triglycerides?
● 00:59:52 - Metabolism of dietary medium-chain fatty acids.
● 01:04:05 - Caprylic acid (C8) is being researched as a therapeutic for essential tremor 1 2 3,
but may negatively affect the gut microbiome.1 2 3
● 01:04:47 - Capric acid (C10) is being researched as a therapy for epilepsy. 1 2
● 01:05:11 - Lauric acid (C12) is a medium-chain fatty acid found in high concentrations in
coconut oil that has been shown to reduce hunger when taken with tryptophan 1 2 and to
have mixed effects on cardiovascular health. 1
● 01:07:38 - Q: Is it necessary to measure lactate levels to gauge exercise intensity?
● 01:08:06 - Mentioned: FoundMyFitness interview with exercise physiology expert George
Brooks, Ph.D.
● 01:09:27 - Mentioned: Heart rate increases linearly with exercise intensity while lactate
increases exponentially
● 01:10:32 - Q: Does consuming medium-chain fatty acids increase LDL?
● 01:11:50 - Q: Is there a threshold amount of sun exposure necessary before DNA damage
occurs? Or does damage begin immediately when sunlight hits the skin? Is there a level of
"UV index" where it begins to matter?
● 01:17:05 - Q: Our daughter is 4 months old. When I start to introduce foods (in addition to
breastmilk, of course), I’m curious about what to feed her. I notice that you put fish oil
supplements into your son’s meals. Could you talk about your experience in this arena?
● 01:17:05 - Mentioned: FoundMyFitness video and topic page on breastfeeding.
● 01:21:04 - Q: Is it possible to get enough DHA through supplementation if you are a
vegetarian or vegan?
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● 01:23:12 - Q: Can fasting/time-restricted feeding delay menopause in women and how may
it affect egg quality over time?
● 01:28:09 - Rapid fire questions
● 01:28:09 - Q: Are there any supplements that are beneficial for eye health?
● 01:28:50 - Q: Would consuming moringa as a hot tea inactivate its myrosinase?
● 01:29:11 - Q: Does a Berkey filter safely filter tap water?
● 01:29:57 - Q: For the 99.9% of us that don’t have access to NPure3 supplements, what other
omega-3 supplements would you recommend or would you buy?
● 01:32:30 - Q: What are your thoughts on standing desks?
● 01:33:25 - Q: How much vitamin C should a healthy person supplement with?
● 01:35:54 - Q: Which foods are best for getting collagen?
● 01:35:54 - FoundMyFitness topic page on collagen.

Q&A Session #17 (Special Q&A with Dr. Jed Fahey

11/07/20)
● 00:00:00 - Intro discussion of Dr. Fahey and his work.
● 00:04:45 - Beginning of Q&A Session
● 00:04:45 - Q: What is the minimum daily dose of sulforaphane that has been shown to
provide health benefits? How much sulforaphane does a 200-gram serving of broccoli or
broccoli sprouts contain?
● 00:12:38 - Q: Where does Jed Fahey get his broccoli seeds from?
● 00:14:58 - Q: Does adding ground mustard seed to a cooked cruciferous vegetable increase
the amount of sulforaphane in it?
● 00:17:40 - Study: Supplementation of the Diet by Exogenous Myrosinase via Mustard Seeds
to Increase the Bioavailability of Sulforaphane in Healthy Human Subjects after the
Consumption of Cooked Broccoli
● 00:18:12 - Not all cruciferous vegetables have sulforaphane.
● 00:21:02 - Q: If one can’t consume broccoli sprouts every day, how beneficial is it to
consume them only after exposure to heavy air pollutants? As a firefighter I am exposed to
a lot of carcinogens during a fire and am wondering if it’s beneficial to only take them post
fire calls and for how many days.
● 00:23:08 - Study: Rapid and sustainable detoxication of airborne pollutants by broccoli sprout
beverage: results of a randomized clinical trial in China
● 00:27:41 - Study: Neuroinflammation, hyperphosphorylated tau, diffuse amyloid plaques, and
down-regulation of the cellular prion protein in air pollution exposed children and young
adults
● 00:28:31 - Q: How long do the health benefits of broccoli sprouts last? Would consuming
them every day be better than consuming every other day or once a week?
● 00:31:40 - Q: Does sulforaphane increase detoxification of heavy metals and pesticides?
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● 00:34:00 - Sulforaphane detoxes the body through increasing glutathione in the body.
● 00:36:52 - Q: On the Kevin Rose podcast [Rhonda] mentioned that broccoli sprouts increase
the production of glutathione in the brain. So I was wondering what your thoughts are on
continuous supplementation. If taken long-term would the brain stop producing it naturally?
● 00:37:57 - Study: Sulforaphane Augments Glutathione and Influences Brain Metabolites in
Human Subjects: A Clinical Pilot Study
● 00:40:36 - Q: Are there any studies that you know of that would suggest broccoli sprouts
would be beneficial for a person who has already been diagnosed with cancer? If so, which
cancers?
● 00:43:28 - Study: Inhibition of urinary bladder carcinogenesis by broccoli sprouts
● 00:48:00 - Q: What are the potential benefits of sulforaphane for Alzheimer’s disease?
● 00:49:03 - The natural progression of research from petri dish to real-world application.
● 00:50:12 - Study: Effects of Sulforaphane in Patients With Prodromal to Mild Alzheimer's
Disease
● 00:54:25 - Q: Is it necessary to sprout broccoli seeds or can you get sulforaphane by just
blending and eating the seeds?
● 00:57:25 - Q: Are there negative health effects from consuming erucic acid?
● 01:00:32 - Q: Are broccoli sprouts still the best way to get Sulforaphane? How to maximize
production in the sprouts? Freeze them, steep them, both? Let them sit after blending to
allow the myrosinase to react with the glucoraphanin?
● 01:04:35 - How to make broccoli sprouts more palatable without compromising the health
benefits.
● 01:08:25 - Q: What are your thoughts on the recent study: Microwave cooking increases
sulforaphane level in broccoli.
● 01:12:28 - Q: What is the best way to store broccoli sprouts once grown in a big batch?
● 01:14:50 - Alternatives to broccoli sprouting.
● 01:14:50 - Q: Is there any research to indicate the most bioavailable way to consume
moringa?
● 01:22:52 - Q: What brands of sulforaphane supplements do you consider reliable?
● 01:24:22 - FAQ from Chemoprotectioncenter.org
● 01:30:32 - Safety concerns of sulforaphane
● 01:30:40 - Q: What are your thoughts on Dr Paul Saladino's comments on the JRE podcast?
Does swimming in cold water have the same effect as eating sulforaphane?
● 01:38:28 - Q: Does sulforaphane have a goitrogenic effect? Is there concern over thyroid
health?
● 01:40:20 - Study: Broccoli sprout beverage is safe for thyroid hormonal and autoimmune
status: Results of a 12-week randomized trial.
● 01:41:31 - Study: Effect of broccoli sprouts on thyroid function, haematological, biochemical,
and immunological parameters in rats with thyroid imbalance.
● 01:42:50 - Study: Sulforaphane treatment of autism spectrum disorder (ASD)
● 01:44:20 - Q: How do you respond to Dr Paul Saladino's claims on Joe Rogan's podcast from
10/16 that the risks of sulforaphane do not outweigh the benefits?
● 01:49:53 - Q: What is the upper limit of safety for consuming broccoli sprouts and erucic
acid?
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Q&A Session #16 (10/03/20)

● 00:02:05 - Are there any studies showing benefits of hot yoga? Are they
comparable to the sauna?
● 00:02:45 - Hot yoga improved cholesterol levels, arterial compliance, anxiety,
depression, and stamina. 12 3 4 5
● 00:04:33 - What does the latest research on Lion's Mane (Hericium
erinaceus) show?
● 00:05:52 - Lion’s Mane tentatively improved cognitive abilities. 12
● 00:08:00 - Animal studies of Lion’s Mane have shown to reduce memory loss
and prevent neuronal damage caused by amyloid-beta plaques. 12 3 4
● 00:08:34 - Early animal and human studies suggest Lion’s Mane may improve
anxiety or depression. 12 3
● 00:09:50 - Lion’s Mane increased nerve growth factor and reduced brain damage
following stroke in vitro and animal studies. 12
● 00:10:02 - Lion’s Mane can protect against certain gastrointestinal ulcers. 12 3 4
56
● 00:10:32 - Lion’s Mane has been shown to reduce cardiovascular disease risk in
animals but there is no data for humans. 12 3 4 5
● 00:10:45 - Animal data suggests Lion’s Mane can improve blood sugar and
diabetes neuropathy in mice. 12 3 4
● 00:10:57 - Animal data suggests Lion’s Mane modulates the immune system to
reduce inflammation while increasing immunity. 12 3 4
● 00:13:05 - What is the science behind whole fruit coffee extract?
● 00:14:54 - Green coffee extract and coffee can promote weight loss in humans
and animals. 12 3 4
● 00:16:28 - Green coffee extract and coffee can improve blood glucose levels in
humans. 12
● 00:17:32 - Green coffee extract has been shown to improve blood cholesterol
levels in humans. 1
● 00:18:46 - One of the active ingredients of coffee, chlorogenic acid, significantly
lowered blood pressure in a placebo-controlled, randomized clinical trial. 1
● 00:19:45 - The process of roasting coffee beans decreases chlorogenic acid
content. 1
● 00:21:43 - Whole coffee fruit concentrate powder, green coffee fruit extract,
coffee and BDNF. 1
● 00:26:22 - Are there times statins could be contraindicated for a person
with APOE3/4? Or is a statin important to take for an APOE 3/4 with an
 This is members-only content, please do not distribute.

over 200 LDL (but low Triglycerides and HDL at 97) to reduce the LDL as
a way to help prevent cognitive decline? CoQ10?
● 00:30:17 - The American College of Cardiology and American Heart Association
recommends anyone with LDL > 190 be started on a statin, regardless of APOE
status. 12
● 00:30:55 - Lipophilic statins have been associated with increased risk of
cognitive dysfunction in phase 4 clinical studies. 1
● 00:35:08 - Rhonda explains why, for those taking statins, supplementing with
CoQ10 could be beneficial.
● 00:38:00 - Genetic risk factors that increase likelihood of more severe infection
of COVID-19.
● 00:40:05 - Transient spikes in blood glucose can lead to long term health
consequences by activating AKT pathway and inhibiting FOXO3 pathway.
● 00:46:58 - Rhonda talks about how specific foods affect her blood glucose levels.
● 00:49:28 - Rhonda explains why she doesn’t eat rice.
● 00:51:34 - Can overnight sixteen-hour fasting followed by (fasted)
exercise induce short-term ketosis, and in that way protect the brain?
● 00:52:45 - Are there differences between benign in a ketogenic diet and
fasting-induced ketosis?
● 00:59:18 - What are the health benefits of supplementing with ketones?
● 01:02:15 - Rhonda discusses why she avoids whole-grains in her diet.
● 01:07:24 - Nocebo effect in non-celiacs eating gluten free bread. 1
● 01:08:57 - A diet rich in whole grains lowers all-cause mortality. 12
● 01:13:35 - Rice can be contaminated with arsenic depending on the source.
● 01:16:34 - Rapidfire questions
● 01:16:43 - Rhonda’s thoughts on cows milk for babies.
● 01:17:55 - Why Rhonda removed certain ingredients from her smoothie
protocol.
● 01:20:04 - How much vitamin D should be taken to sustain adequate vitamin D
levels?
● 01:21:23 - Rhonda’s personal probiotic regimen.
● 01:22:31 - Is there a probiotic that can lower blood glucose levels?
● 01:25:22 - HEPA air filters for your personal home.
● 01:25:45 - Rhonda’s thoughts on using Viome to analyze your microbiome.
● 01:27:45 - Rhonda distinguishes food fortified with iron vs food supplemented
with iron.
● 01:28:52 - Xylitol gum does not alter the microbiome in a measurable way.

Q&A Session #15 (09/05/20)

 This is members-only content, please do not distribute.

● 00:04:14 - Is it worth it to eat organic?

● 00:06:02 - Health risks associated with a non-organic diet. 1
● 00:09:00 - The dirty dozen and clean fifteen of pesticide-contaminated produce. 1 2 3 4
● 00:11:50 - Certain pesticides have been associated with increased Parkinson’s disease
risk. 1
● 00:15:02 - The difference in nutritional value between organic and non-organic. 1 2 3
● 00:18:17 - Is glyphosate, the active ingredient in Roundup, safe? 1 2 3 4
● 00:25:06 - Vitamin D and disease: chicken or the egg?
● 00:30:11 - A genetic predisposition for vitamin D deficiency makes someone more likely to
die from respiratory infections and cancer, and live shorter. 1
● 00:33:33 - Is there an optimal time of the day to take vitamin D and vitamin K2?
● 00:36:30 - How vitamin D, vitamin K2, and calcium affect bone and cardiovascular health.
● 00:38:55 - Rhonda shares her thoughts on high-intensity infra-red lights for general health.
123
● 00:44:26 - Bioavailability of vitamin D supplements.
● 00:47:00 - Protein consumption in the context of exercise. 1 2 3
● 00:48:53 - There are multiple formulations of magnesium with different bioavailability.
● 00:52:31 - Dairy consumption
● 00:57:06 - Dairy’s association with life-span. 1 2 3
● 00:57:25 - Dairy’s association with cardiovascular health. 1 2 3
● 00:58:26 - Discussion surrounding dairy’s association with cancer risk including colorectal
cancer, ovarian cancer, breast cancer, and prostate cancer.
● 01:01:27 - Dairy’s association with weight. 1 2
● 01:01:56 - Dairy’s association with type 2 diabetes. 1 2 3 4
● 01:03:16 - Dairy’s association with bone health. 1 2 3 4
● 01:03:48 - Dairy’s associated with brain health. 1 2 3
● 01:07:56 - The plant paradox diet: Are the lectins found in vegetables harmful to humans?
● 01:12:08 - Rhonda’s thoughts on popular comercial health tests.
● 01:19:45 - Oxalate metabolism and why dietary oxalate has little effect on urine oxalate. 1
2
● 01:34:38 - Rapid-fire questions
● 01:34:58 - Q: Which antioxidant supplements suppress the benefits of exercise and when
should they be taken.
● 01:38:56 - Q: Is the CHORI bar commercially available?
● 01:40:32 - Commercial tests for LDL particle sizes.
● 01:42:32 - Rhonda’s thoughts on spacing out supplemental omega-3 from dietary
omega-3.
● 01:44:59 - Differentiating when high growth hormone and IGF-1 is good and when it is bad.
● 01:47:13 - Lead contamination in turmeric.
 This is members-only content, please do not distribute.

Q&A Session #14 (08/01/20)

● 00:02:40 - Why absorption of vital nutrients decreases with age. 1
● 00:04:07 - Vitamin B12 absorption decreases due to aging and problems with the stomach
and intestines. 1 2 3
● 00:06:07 - Vitamin D production decreases with age and many conditions that affect fat
absorption may affect vitamin D3 supplement bioavailability. 1
● 00:09:25 - The health benefits and risks associated with eating dark chocolate during
pregnancy. 1 2 3 4
● 00:17:24 - Hormonal birth control and associations with ovarian cancer and healthspan. 1 2
● 00:21:30 - Hormonal birth control increases risk of clots, high blood pressure, and gallstones.
12
● 00:22:40 - There is a small, yet significant, decrease in lifespan associated with taking oral
birth control. 1 2
● Information on birth control options by the American College of Obstetricians and
Gynecologists (ACOG) .
● 00:24:28 - Modifiable risk factors for reducing risk of cancer.
● 00:26:48 - Risks of using NSAIDS (nonsteroidal anti-inflammatory drugs) include stomach
ulcers, clots and stroke, decreased muscle gains, and kidney injury. 1 2 3 4 5 6 7
● 00:32:31 - What the scientific literature say about alternatives to NSAIDS include
acetaminophen (Tylenol) and phytosomal curcumin. 1
● 00:38:00 - Healthy levels of iron and ferritin.
● 00:41:15 - Vitamin C improves bioavailability of iron but coffee, antacids, phytic acid, tannins,
and oxalate can decrease bioavailability. 1 2 3
● 00:44:58 - Whether or not to combine aerobic exercise with resistance training in the same
workout. 1 2
● 00:48:12 - Running in a hot environment vs. sauna
● 00:50:06 - Pycnogenol is a phenolic compound that has been shown in very early clinical
trials to improve diabetes 1 2 , asthma 3 4 , osteoarthritis 5 6 , erectile dysfunction 7 8 9 ,
and venous insufficiency 10 11 .
● 00:56:05 - Tips for heat acclimation.
● 00:59:12 - Supplementing with melatonin likely does not inhibit natural production of
melatonin in the pineal gland. 1
● 01:01:46 - Thoughts on eating right before using the sauna.
● 01:02:34 - Erythritol, a non-caloric sweetener, does not seem to affect the microbiome like
other non-caloric sweeteners. 1 2 3 4
● 01:06:25 - Could donating blood plasma result in reverse aging? 1 2
● 01:07:30 - Plasma exchange between older and younger mice resulted in rejuvenation of the
older mouse. 1
● 01:14:00 - Found My Fitness topic page on Berberine
● 01:16:30 - Berberine has been shown in early clinical studies to improve diabetes 1 2 ,
irritable bowel syndrome 3 , and dyslipidemia 4 5 .
● 01:24:30 - Although berberine and metformin have similar mechanisms of action, early
preliminary evidence suggests berberine likely does not impair exercise-induced adaptations
like metformin does. 1 2
 This is members-only content, please do not distribute.

● 01:28:24 - Safety of berberine and interaction with drugs.

● 01:31:25 - Quercetin as a senolytic. 1 2
● 01:35:05 - Found My Fitness Podcast on cellular senescence with Judith Campisi
● 01:39:33 - Quercetin with dasatinib have been shown in animal studies to treat Alzheimer's
disease. A human clinical trial is currently ongoing. 1 2 3
● 01:40:47 - Quercetin and dasatinib have been shown to treat idiopathic pulmonary fibrosis in
an open label study. 1 2
● 01:42:25 - Quercetin and dasatinib are currently being researched for their potential to
improve kidney function in those with kidney disease. 1 2 3

Q&A Session #13 (07/11/20)

●
00:02:03 - Review of limited data on oral CBD for stress. 1, 2, 3
● 00:06:08 - Review of limited data on oral CBD for sleep. 1, 2
● 00:08:35 - Safety concerns of taking very high monthly doses of vitamin D. 1, 2
● 00:20:02 - The effects a high protein diet has on IGF-1 and its implications on muscle mass,
cancer, and life expectancy. 1, 2
● 00:29:51 - In the absence of unhealthy lifestyle factors, meat consumption is not linked to an
increase in cardiovascular risk or mortality. 1, 2
● 00:34:10 - What is the inflammatory index and is it useful? 1
● 00:37:51 - What emerging science says about possible autoimmune treatments when
standard treatments fail. 1
● 00:42:12 - Proof-of-principle that gut microbiome plays a role in autoimmune disease: human
and animal trials have shown that the antibiotic minocycline can prevent the progression of
multiple sclerosis by 28%. 1, 2
● 00:43:04 - Intermittent fasting every other day for 15 days increased gut bacteria diversity
and immune response. 1
● 00:50:05 - Does taking caloric restriction mimetics (fasting mimetics) or exercise during a
fast increase autophagy?
● 00:52:01 - High sensitivity biomarkers of autophagy in humans.
● 01:09:33 - Rapid fire questions!
● 01:09:48 - Rhonda's high-intensity interval training workouts.
● 01:13:07 - Popular medicines and supplements can inhibit exercise-induced mitochondrial
adaptations. 1, 2
● 01:19:00 - Q: Does caramel coloring cause harm in humans? 1
● 01:20:00 - Sauna use can increase absorption of chemicals that are on the skin.
● 01:21:03 - Omega-3 supplementation for children and toddlers.
● 01:21:44 - Update on Rhonda's smoothie recipe.
● 01:22:45 - Rhonda's beauty and hygiene products.
 This is members-only content, please do not distribute.

Q&A Session #12 (06/06/20)

● 00:01:48 - Cruciferous vegetables and hypothyroidism.
● 00:07:02 - Rats fed large quantities of broccoli sprouts did not have TSH, T3 or T4 affected.
1
● 00:09:30 - There is a U-shaped curve for alcohol consumption and blood sugar. 1
● 00:13:14 - Vitamin K2 and its effects on heart disease and bone health. 1
● 00:23:22 - Recommended vitamin C and zinc dosage for preventing the common cold.
● 00:27:03 - Comparing liposomal vitamin C to regular oral vitamin C.
● 00:32:15 - Background on blood cholesterol.
● 00:35:50 - FoundMyFitness interview with Dr. Ronald Krauss on cholesterol. 1
● 00:36:09 - Of the types of LDL cholesterol, the small-dense LDL is the most predictive of a
cardiovascular event.
● 00:42:13 - Fish oil supplementation has been shown to decrease apoB levels. 1, 2, 3
● 00:46:29 - Genetics and diet also affect blood cholesterol.
● 00:49:40 - Diet, phenotype A, phenotype B, and cholesterol. 1
● 00:59:23 - PQQ supplementation.
● 01:03:15 - New nicotinamide riboside study had no effects on insulin sensitivity,
mitochondrial function, hepatic and intramyocellular lipid accumulation, cardiac energy
status, cardiac ejection fraction, ambulatory blood pressure, plasma markers of inflammation,
or energy metabolism. 1, 2
● 01:07:21 - Omega-3 fatty acids and children.
● 01:08:47 - Several clinical trials have shown omega-3 consumption in children causes
improved behavior and learning ability. 1, 2, 3
● 01:11:44 - Eating fish high in omega-3 twice a week for six months reduced asthma
symptoms and reduced bronchial inflammation in children. 1
● 01:12:34 - Omega-3 may prevent the onset of schizophrenia and other psychotic disorders
long after being consumed. 1, 2, 3
● 01:18:10 - Blood type and COVID-19. 1, 2, 3

Q&A Session #11 (05/02/20)

●
00:02:35 - Zinc is a potent inhibitor of the SARS-CoV RNA polymerase in vitro. 1
● 00:03:08 - 80mg/day of zinc can decrease the duration of the common cold. 1, 2
 This is members-only content, please do not distribute.

● 00:04:15 - Quercetin is a safe, over-the-counter flavonoid that helps transport zinc into cells
and has antiviral properties against respiratory viruses. 1, 2, 3
● 00:05:54 - In vitro and clinical studies have shown elderberry can shorten the duration of the
flu by 3-4 days by creating a stronger antibody response and increasing inflammatory
cytokines. 1
● 00:07:32 - Elderberry has also been shown to shorten the length of the common cold by 2
days. 1, 2
● 00:11:01 - Is reinfection with SARS-CoV-2, the virus that causes COVID-19, possible?
● 00:13:08 - Antibody response to other coronaviruses last as short as 1 year but can last
longer. 1, 2, 3,
● 00:14:27 - Infection with SARS-CoV-2 leads to an antibody response and has been shown to
prevent reinfection in non-human primates. 1, 2
● 00:16:15 - Serological surveys being led by Dr. Michael Busch MD Ph.D. at UCSF school of
medicine are looking at how long antibodies provide protection and the possibility of herd
immunity. 1
● 00:17:34 - The tests for COVID-19 are not perfect and can have false positives or false
negatives. 1, 2,
● 00:21:20 - Cocoa flavonoid has been shown to improve circulation, improve cognition, and
reduce skin wrinkling.
● 00:22:03 - Patients with peripheral artery disease were able to walk 46 yards longer in a 6
minute walking test after supplementing with cocoa for 6 months. 1
● 00:22:39 - Dark chocolate was able to improve cycling distance by 17% in healthy young
males. 1
● 00:23:09 - Daily supplementation of 800mg cocoa was able to improve circulation and
decrease systolic blood pressure by 5 points and diastolic blood pressure by 3 points. 1
● 00:24:37 - A single supplement of 450mg cocoa increases blood flow in the brain. In those
with mild cognitive impairment daily 990mg cocoa for 8 weeks improved verbal fluency and
mental tests. 1, 2, 3
● 00:25:45 - In a randomized, double-blind, placebo-controlled study, women taking 320 mg of
cocoa flavanols for 24 weeks improved facial wrinkles & objective skin elasticity. 1
● 00:26:22 - Cocoa products can have high levels of cadmium and lead. I use CocoaVia
because it has no minimal levels of cadmium and lead in their cocoa. 1
● 00:28:40 - Supplements that have been shown to improve migraines.
● 00:29:54 - Intravenous magnesium is effective in reducing symptoms of migraines with aura
for people who actively have a migraine however there are also studies failing to show an
effect. 1, 2, 3
● 00:30:54 - IV magnesium has been shown in studies to effectively treat active migraines in
50-87% of cases. 1, 2, 3,
● 00:31:53 - Magnesium affects the vascular tone in the brain and reduces the spread of
decreased neuron activity that causes migraines in rats. 1, 2
● 00:32:07 - Epidemiological data shows that people with migraines are more likely to be
deficient in magnesium 1
● 00:33:00 - Clinical studies show that 12 weeks of daily 600mg oral magnesium can reduce
the duration and frequency of migraines. However studies using 243-360mg magnesium
failed to show an effect. 1
 This is members-only content, please do not distribute.

● 00:37:27 - In a double-blind, randomized, placebo-controlled trial 300mg/day CoQ10 for 3

months 48% of the participants reported a decrease in the number of days with headaches
and in the frequency of migraines by at least half. 1
● 00:38:07 - A combination of CoQ10, Riboflavin (Vit B2), and magnesium for 3 months
caused a decrease of 6.2 to 4.4 migraine days per month. 1
● 00:38:50 - Exercising for 40 minutes three times a week has been shown to modestly
decrease the frequency of migraines by 1 less migraine per month. 1
● 00:39:12 - Saunas may be useful for treating tension headaches 1
● 00:40:20 - Ketones have been shown to cause 3.73 fewer days of migraine per month. In
addition, 74% of the ketone group said their symptoms were reduced in half compared to 9%
in the control.
● 00:42:15 - FoundMyFitness interview with George Brooks PHD on Lactate Shuttle Theory,
Relevance for Traumatic Brain Injury, & More. 1
● 00:48:12 - Supplementation with magnesium-L-threonate enhanced many different forms of
learning & memory in both young and aged rats. 1
● 00:49:38 - Anecdote time! Rhonda’s recent incorporation of moringa: whether there is
overlap with moringa and prostaphane supplements, how much moringa I take, and how to
make it more palatable.
● 00:56:01 - FMF Vitamin C topic page 1
● 01:02:29 - Heat and cold therapy for boosting the immune system 1
● 01:06:10 - Cold therapy use leads to an acute increase in circulating immune cells and
habitual winter swimmers have higher numbers of immune cells and 40% fewer respiratory
infections. 1, 2, 3
● 01:06:51 - Long-term cold-water immersion at 57°F (14°C) for 1 hour (3 times a week for 6
weeks) in healthy males was shown to increase lymphocyte numbers and reduce the
number of colds 1
● 01:10:12 - Comparing the efficacy and safety of infrared saunas vs traditional saunas.
● 01:15:50 - The signs and symptoms of too much calcium and what role parathyroid hormone
has in regulating calcium.
● 01:18:44 - The role of Vitamin K1 and K2 and their theoretical ability to reduce calcium
atherosclerotic plaques in blood vessels.
● 01:23:25 - Addressing the myth that fish consumption is associated with cognitive
impairment.
● 01:26:33 - There is not enough research on TMAO and lectins to make any conclusions.
● 01:31:47 - Plant based diets may not be able to provide optimal levels of DHA and EPA in
some people.
● 01:33:37 - Rapid fire questions
● 01:33:39 - For APOE 4 carriers, higher doses of DHA may be needed if supplementing
compared to dietary sources.
● 01:36:12 - It is not known if liposomal glutathione enters the brain.
● 01:37:35 - Sulforaphane and creatine can mitigate muscle mass loss during weight loss. 1, 2
● 01:38:26 - There are pharmacological trial drugs in the pipeline for increasing NAD+.
● 01:39:13 - What SNPs most affect our response to COVID-19
● 01:40:28 - My thoughts on the future of COVID-19 treatment including remdesivir,
monoclonal antibodies.
 This is members-only content, please do not distribute.

Q&A Session #10 (4/4/20)

● 00:04:10 - The mechanism of SARS-CoV-2 infection and pathology.
https://www.cell.com/trends/molecular-medicine/fulltext/S1471-4914(20)30065-4
● 00:07:00 - How coronaviruses infect immune cells and initially inhibit interferon and activation of
the innate immune pathway. https://www.ncbi.nlm.nih.gov/pubmed/12781535
https://www.ncbi.nlm.nih.gov/pubmed/16760397
https://www.ncbi.nlm.nih.gov/pubmed/15860669
● 00:09:05 - Some descriptions of SARS-CoV2 symptoms in adults vs children.
https://www.ncbi.nlm.nih.gov/pubmed/32031570
https://pediatrics.aappublications.org/content/pediatrics/early/2020/03/16/peds.2020-0702.full.
pdf
● 00:11:10 - What is a cytokine storm and how initial activation of the innate immune system may
help prevent it.
● 00:13:40 - Some published data on genetic susceptibilities to sepsis and cytokine storms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556453/
https://www.ncbi.nlm.nih.gov/pubmed/14610481
● 00:15:12 - Vitamin D normalizes the renin-angiotensin-system system and could be protective of
COVID-19.
● 00:21:55 - SARS-CoV-1 infection has been shown to downregulate cellular ACE2 expression levels
and this may be involved in disease severity.
https://www.microbiologyresearch.org/content/journal/jgv/10.1099/vir.0.043919-0
● 00:23:51 - How loss of ACE2 function has been shown to exacerbate acute lung injury and
inflammation in lungs. https://journals.physiology.org/doi/full/10.1152/ajplung.00498.2016
● 00:26:00 - Vitamin D halved the risk of acute respiratory infection in people with the lowest
baseline vitamin D levels and reduced by 10% in people with adequate vitamin D.
https://www.bmj.com/content/356/bmj.i6583
● 00:29:03 - Vitamin D reduced lung injury in mice by actually increasing ACE2 receptor levels in
infected mice. The infected mice experienced a decrease in ACE2R and this exacerbated lung
injury but vitamin D normalized this. Vitamin D did not increase ACE2 levels above what was
found in normal non-infected mice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5865875/
● 00:36:32 - Vitamin C is critical to the immune system and could possibly be protective during the
SARS-CoV2 pandemic.
● 00:40:30 - Vitamin C deficient mice were more likely to die from the flu.
https://www.ncbi.nlm.nih.gov/pubmed/23700397
● 00:49:40 - Dosing vitamin D supplementation.
● 00:53:53 - Intravenous vitamin C is currently being trialed for treatment for COVID-19 around the
world.
● 01:02:15 - What I personally do to boost my immune system during this pandemic.
● 01:05:25 - Thiamine supplementation for protection from SARS-CoV2 via riboswitches.
● 01:11:10 - High vitamin C supplementation is associated with a theoretical small increased risk of
kidney stones. https://www.sciencedirect.com/science/article/abs/pii/S0272638615011634
https://www.ncbi.nlm.nih.gov/pubmed/15579526
● 01:15:00 - Supplementation I give to my toddler.
● 01:18:00 - Do non-caloric artificial sweeteners negatively impact the microbiome?
 This is members-only content, please do not distribute.

● 01:22:35 - Monitoring sleep duration and quality for improving health

● 01:26:22 - How sauna use plays a role in boosting the immune system via heat shock proteins.

Q&A Session #09 (03/07/20)

● 00:01:00 - Cell phone/bluetooth usage and risk of brain cancers.
https://www.ncbi.nlm.nih.gov/pubmed/17148772
● 00:06:42 - Epigenetic aging and metformin and DHEA.
https://onlinelibrary.wiley.com/doi/full/10.1111/acel.13028
● 00:10:00 - Discussion of the process by which immune cells, specifically T-cells, are
generated in the bone marrow and mature in the thymus.
● 00:14:47 - Discussion of reviews on the role of aspirin for the prevention of cardiovascular
disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1884222/
● 00:19:05 - Is it possible to supplement NAD+ for health promoting metabolic pathways
without feeding it into cancer?
● 00:22:22 - Pros vs cons of hormone therapy for menopause.
https://www.acog.org/Patients/FAQs/The-Menopause-Years
● 00:25:15 - The rising concern of running out of effective antibiotics in a world of rising
bacterial resistance.
● 00:29:53 - Extra olive virgin oil keeps healthy properties when used for cooking.
https://www.eurekalert.org/pub_releases/2020-02/uob-eov022720.php
● 00:30:40 - Supplements in kids
● 00:37:00 - What photobiomodulation is and what some of the literature shows.
https://www.ncbi.nlm.nih.gov/pubmed/10955339
● 00:51:48 - My thoughts on Joov.
● 00:54:10 - Preventing viral respiratory infections.
● 00:57:40 - Vitamin D supplementation cut infection risk by 50% in people that were deficient
and by 10% in people with normal vitamin D levels.
https://news.harvard.edu/gazette/story/2017/02/study-confirms-vitamin-d-protects-against-
cold-and-flu/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057395/
https://www.ncbi.nlm.nih.gov/pubmed/10543583
https://www.ncbi.nlm.nih.gov/pubmed/18450228
● 01:06:16 - Taking vitamin D once a day vs throughout the day.
● 01:07:38 - Taking vitamin K2 with vitamin D.
● 01:08:22 - The effects of sulforaphane on influenza virus in people.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731143/
● 01:10:45 - N-acetylcysteine improves oxidative stress and inflammatory response in patients
with community acquired pneumonia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6250560/
 This is members-only content, please do not distribute.

● 01:15:25 - Oral supplementation with liposomal glutathione elevates body stores of

glutathione and markers of immune function.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6389332/
● 01:17:06 - Men who used the sauna two to three times weekly were 27 per cent less likely to
develop pneumonia than those who used the sauna once weekly or not at all. Men who used
the sauna four to seven times weekly were 41 percent less likely to develop pneumonia
compared to infrequent or non-users.
https://link.springer.com/article/10.1007/s10654-017-0311-6
● 01:20:35 - The effect of humidity on immune function.
https://www.sciencedaily.com/releases/2019/05/190513155635.htm
● 01:22:16 - Mold growth in saunas.
● 01:22:47 - Extra time in the sauna can compensate for sub-optimal temperatures.
● 01:24:20 - A study showing supplementation with garlic extract improved immune function
and reduced the severity of cold and flu symptoms: a randomized, double-blind,
placebo-controlled nutrition intervention. https://www.ncbi.nlm.nih.gov/pubmed/22280901
● 01:30:00 - My thoughts on intravenous vitamin C.
● 01:35:10 - Does consumption of animal protein increase risk of type 2 diabetes?

Q&A Session #08 (02/08/20)

● 00:01:56 - Daily coffee drinking and Alzheimer's risk.

● 00:02:28 - Epidemiological and preclinical studies support the protective effect of
coffee/caffeine on Alzheimer’s disease.
https://www.ncbi.nlm.nih.gov/pubmed/19158424
https://www.sciencedirect.com/science/article/abs/pii/S0306452206009377
● 00:02:44 - Study suggests that a higher lifetime coffee intake is likely to contribute to
lowering the risk of AD or related cognitive decline by reducing pathological cerebral
amyloid deposition. https://doi.org/10.1038/s41398-019-0604-5
● 00:03:46 - In a randomized-controlled trial, consumption of dark roast coffee brew (500
ml/day) for 1 month caused a 23% reduction in DNA damage in white blood cells
compared to baseline levels. https://doi.org/10.1017/S0007114508944135
● 00:05:39 - Coffee consumption may lower the risk of certain cancers up to 20% and type
2 diabetes and Parkinson's disease up to 30%. Relevant review:
https://doi.org/10.1146/annurev-nutr-071816-064941
● 00:07:15 - 6 cups of coffee per day increases plasma homocysteine concentrations.
https://doi.org/10.1093/ajcn/71.2.480.
 This is members-only content, please do not distribute.

● 00:10:10 - Comparing types of coffee: beans of coffee robusta have a higher polyphenol
content than arabica beans but robusta also has more caffeine per bean.
https://doi.org/10.1016/j.foodchem.2011.05.059
● 00:11:50 - Effect of food combining and food order on post-prandial glucose levels.
http://www.onlinejacc.org/content/51/3/249.abstract
● 00:14:00 - Study: Food Order Has a Significant Impact on Postprandial Glucose and
Insulin Levels. https://www.ncbi.nlm.nih.gov/pubmed/26106234
● 00:15:10 - Study: Consuming Carbohydrates after Meat or Vegetables Lowers
Postprandial Excursions of Glucose and Insulin in Nondiabetic Subjects.
https://doi.org/10.3177/jnsv.64.316
● 00:18:18 - Comparisons of curcumin bioavailability.
● 00:19:57 - Piperine, found in black pepper, can increase the bioavailability of curcumin by
20 fold. https://www.ncbi.nlm.nih.gov/pubmed/9619120
● 00:20:32 - Crystalline curcumin in a micronized form can increase bioavailability by
∼28-fold. https://www.ncbi.nlm.nih.gov/pubmed/21532153
● 00:20:52 - Micellar curcumin (NovaSOL Curcumin) was 277‐, 114‐, and 185‐fold more
bioavailable than native curcumin in women, men, and all subjects, respectively.
https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.201300724
● 00:22:21 - Curcuminoid absorption was approximately 29-fold higher for the Phytosome
formulation compared to the unformulated curcumin.
https://pubs.acs.org/doi/10.1021/np1007262
● 00:22:34 - Review comparing all the different forms of curcumin supplement
bioavailability. https://linkinghub.elsevier.com/retrieve/pii/S2095496418300773
● 00:23:00 - Does curcumin blunt the beneficial effects of exercise like high-dose vitamin C
or metformin?
● 00:30:40 - Errata: NSAIDS inhibit both cox-1 and cox-2 (cyclooxygenase).
● 00:32:38 - Reducing saturated fat intake has been shown to lower ApoB in RCTs.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293238/
● 00:36:30 - Lowering carbohydrate (26% E) intake and increasing saturated fat increases
LDL large particles but lowers small LDL.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293238/
● 00:38:22 - Inclusion of one avocado per day as part of a moderate‐fat,
cholesterol‐lowering diet has LDL‐C, LDL‐P, and non‐HDL‐C lowering effects.
https://www.ahajournals.org/doi/full/10.1161/jaha.114.001355
● 00:40:44 - APOE4 carriers had greater reductions in apolipoprotein B and plasma
cholesterol than E3/E3 subjects after replacing saturated fats with low glycemic
carbohydrates on a lower-fat diet.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213759/
● 00:45:20 - Special considerations when considering fasting for women.
● 00:49:28 - Alternate day fasting may adversely affect glucose tolerance in nonobese
women but not in nonobese men. https://www.ncbi.nlm.nih.gov/pubmed/15833943
 This is members-only content, please do not distribute.

● 00:51:10 - Sex hormones given exogenously increased ketones and betahydroxybutyrate

at the 36 hour mark in both pre and postmenopausal women.
https://doi.org/10.1016/0026-0495(81)90151-7
● 00:53:20 - Being researched: on-going randomisation, double-blind placebo-controlled
study investigates the effect of menaquinone-7 (MK-7) supplementation on progression
of aortic valve calcification.
https://bmjopen.bmj.com/content/bmjopen/8/8/e022019.full.pdf
● 00:59:08 - Phylloquinone (vitamin K1) and menaquinone (vitamin K2) association with
incidence of coronary heart disease (CHD), all-cause mortality, and aortic calcification.
https://academic.oup.com/jn/article/134/11/3100/4688389
● 01:03:00 - L-carnitine (2 g/day) significantly reduced Lp(a) levels.
https://europepmc.org/article/med/11213533
● 01:03:33 - Gene-dependent differences in response to aspirin: minor allele carriers of
rs3798220 had higher Lp(a) and benefited more from an aspirin than non-carriers.
https://www.snpedia.com/index.php/Rs3798220
● 01:05:40 - Higher serum total cholesterol is associated with a reduced Parkinson's
disease risk in a dose-dependent manner.
https://www.ncbi.nlm.nih.gov/pubmed/16905642
● 01:06:20 - Lower serum LDL cholesterol is associated with increased Parkinson's
disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1906875/
● 01:07:40 - FDA databases found that neurological disease was reported more often for
lipophilic statins that more readily cross the blood-brain barrier, than for hydrophobic
statins.
https://pdfs.semanticscholar.org/712a/be4f457acfed92f5cf555b11560ab050d20b.pdf
● 01:11:04 - Beneficial effects of oral coenzyme Q10 administration have been found in
animal models for Parkinson's disease.
https://jamanetwork.com/journals/jamaneurology/fullarticle/782965
● 01:14:03 - Algae as a source of marine omega-3.
https://www.sciencedirect.com/science/article/abs/pii/S1756464614002229
https://www.sciencedirect.com/science/article/pii/S0939475317302600
● 01:19:55 - Does taking direct antioxidants nullify benefits from lifestyle habits such as
sauna, exercise, fasting, broccoli sprouts and others?
● 01:23:10 - Using a continuous glucose monitor when you don't have diabetes.
● 01:29:10 - My thoughts on moringa powder in my diet. Related clip:
https://www.youtube.com/watch?v=Vt4eZ7grOk
● 01:37:22 - Fish oil (omega-3 fatty acids) lowers postprandial triglyceride levels by 16% to
40% in a dose-dependent fashion.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3563284/
● 01:39:45 - Using ketone esters as an adjunct to medication for neurodegenerative
diseases like Parkinson's and Alzheimer's. Related episode:
https://www.foundmyfitness.com/episodes/dale-bredesen
● 01:44:19 - Magnesium-L-threonate. Relevant clip: https://youtu.be/bL2rQCB46bc
 This is members-only content, please do not distribute.

● 01:45:35 - Magnesium threonate 1,500-2,000 mg each day for 12 weeks improved

cognitive ability relative to placebo. https://www.ncbi.nlm.nih.gov/pubmed/26519439
● 01:51:00 - Omega-3 DHA and prostate cancer.
● 01:56:55 - Collagen powder in smoothies.

Q&A Session #07 (01/04/20)

● 00:01:30 - Thoughts on PQQ, CoQ10, and creatine.
● 00:08:06 - Randomized, double-blind, placebo-controlled pilot trial of reduced coenzyme
Q10 for Parkinson's disease.
https://www.sciencedirect.com/science/article/abs/pii/S135380201500240000:09:43 -
Effects of Antioxidant Supplements (BioPQQ) on Cerebral Blood Flow and Oxygen
Metabolism in the Prefrontal Cortex. https://www.ncbi.nlm.nih.gov/pubmed/27526146
● 00:12:04 - Are there ways to improve scar tissue?
● 00:17:41 - Quercetin accelerated cutaneous wound healing in rats by increasing levels of
VEGF and TGF-β1. https://www.ncbi.nlm.nih.gov/pubmed/27145632
● 00:19:16 - Which types of fish have the highest levels of mercury?
https://www.fda.gov/food/metals/mercury-levels-commercial-fish-and-shellfish-1990-20
12
● 00:25:20 - EPA and DHA Content of Fish Species.
https://health.gov/dietaryguidelines/dga2005/report/HTML/table_g2_adda2.htm
● 00:27:20 - My thoughts on grass-fed and organic food
● 00:30:01 - 2019 Shopper's Guide to Pesticides in Produce.
https://www.ewg.org/foodnews/summary.php
● 00:33:25 - Electrolyte management during ketosis.
● 00:34:00 - Urinary Sodium and Potassium Excretion, Mortality, and Cardiovascular
Events. https://www.nejm.org/doi/full/10.1056/NEJMoa1311889
● 00:39:40 - Specific genes that make metformin less effective
● 00:41:21 - Nutritional yeast for vitamin B supplementation
● 00:42:48 - Calcium supplementation
● 00:45:40 - Thoughts on whether taking fish oil breaks a fast
● 00:47:12 - Pterostilbene vs resveratrol
● 00:49:26 - Recommendation for those with MTHFR & MTRR mutations
● 00:50:41 - My thoughts on the antinutrient phytic acid
● 00:55:34 - My thoughts on the antinutrient oxalate
● 00:58:05 - Role of TMAO and choline in atherosclerosis
● 00:58:13 - Dietary Choline or Trimethylamine N-oxide Supplementation Does Not
Influence Atherosclerosis Development in Ldlr−/− and Apoe−/− Male Mice.
https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz214/5570578
 This is members-only content, please do not distribute.

● 01:01:26 - Is there more to nutrigenomics than just SNPs?

● 01:04:28 - Broccoli sprouts
● 01:05:41 - Sulforaphane Augments Glutathione and Influences Brain Metabolites in
Human Subjects: A Clinical Pilot Study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981770/
● 01:07:46 - Concentrations of thiocyanate and goitrin in human plasma, their precursor
concentrations in brassica vegetables, and associated potential risk for hypothyroidism.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892312/
● 01:08:22 - Effect of broccoli sprouts on thyroid function, haematological, biochemical,
and immunological parameters in rats with thyroid imbalance.
https://doi.org/10.1016/j.biopha.2017.10.098
● 01:10:10 - Sulforaphane discussion on recent Kevin Rose Show episode.
https://www.foundmyfitness.com/episodes/rhonda-krs-2
● 01:13:30 - Are there benefits to taking sulforaphane intermittently?
● 01:14:14 - Does sulforaphane shorten telomere length?
● 01:17:29 - NAD+ boosters
● 01:20:46 - Breastfeeding and newborn health
● 01:21:00 - My supplementation and diet during pregnancy and breastfeeding
● 01:23:18 - Fish Intake during Pregnancy and Foetal Neurodevelopment—A Systematic
Review of the Evidence. https://doi.org/10.3390/nu7032001
● 01:25:00 - Common deficiencies in infants/toddlers.
https://doi.org/10.3945/ajcn.116.137752
● 01:30:05 - How long should one breastfeed?
● 01:32:22 - Human Milk Oligosaccharides and Associations With Immune-Mediated
Disease and Infection in Childhood: A Systematic Review.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5920034/
● 01:36:45 - Maternal Versus Infant Vitamin D Supplementation During Lactation: A
Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586731/
● 01:38:04 - What is the youngest age that is safe for sauna use?
● 01:39:30 - Sun exposure: Vitamin D vs. DNA damage
● 01:42:02 - Supplementation suggested for those with brain injury
● 01:45:37 - Alternative options for pain management
● 01:46:00 - Comparative evaluation of the pain-relieving properties of a lecithinized
formulation of curcumin (Meriva), nimesulide, and acetaminophen.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596124/

Q&A Session #06 (12/06/19)

● 00:00:47 - What my exercise, sleep, food, and supplement routine look like.
 This is members-only content, please do not distribute.

● 00:05:28 - Is 2000 IU of vitamin D supplementation enough?

● 00:07:40 - What type of exercise I do to improve brain function.
● 00:12:32 - My experience with the Chilipad and how I use it.
● 00:13:22 - Why I take fish oil instead of krill oil.
● 00:14:19 - My most paper hypothesizing unique benefits of phospholipid omega-3 in the
context of apoe4. https://www.ncbi.nlm.nih.gov/pubmed/30289748
● 00:18:38 - What my thoughts are on metformin for healthy individuals. See also:
https://www.foundmyfitness.com/topics/metformin
● 00:23:08 - My thoughts on sulforaphane supplements and alternatives to broccoli
sprouts.
● 00:30:02 - My thoughts on resveratrol in combination with exercise.
● 00:34:52 - Potential side effects of statins.
● 00:35:32 - Antioxidants blunting the effects of exercise.
● 00:37:20 - Why I currently do not take NR or NMN.
● 00:41:48 - Whether or not eating after a workout will affect muscle mass.
● 00:43:30 - Differences between fasting and a ketogenic diet.
● 00:48:40 - What some reliable markers for autophagy are.
● 01:00:55 - What sort of practical impact a continuous glucose monitor has had on my
lifestyle.
● 01:08:20 - What research has to say on alpha-GPC, CDP-choline, and phosphatidylcholine
supplements.
● 01:14:00 - Life changes my husband and I made before and during pregnancy.
● 01:20:28 - Lifestyle improvements that I think might be helpful for ADHD.
● 01:23:30 - Thoughts on what to eat during refeeding after a fast.
● 01:27:05 - My thoughts on reducing premenstrual syndrome symptoms.
●

Q&A Session #05 (05/21/19)

● 00:01:25 - Practices and supplements for sleep.
● 00:10:13 - People over 50 can improve sleep quality with 300 micrograms of daily melatonin -
a surprisingly low dose. https://link.springer.com/article/10.1007/s40266-014-0178-0
● 00:12:12 - 20-30 minutes of being outside 3 times/week lowers cortisol levels.
https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full
● 00:16:02 - Tips for jetlag.
● 00:17:12 - Infrared saunas vs. traditional saunas.
● 00:17:35 - Sauna use associated with a lower risk of Alzheimer's, cardiovascular, all-cause
mortality and more. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262976/
https://www.ncbi.nlm.nih.gov/pubmed/28972808
https://www.ncbi.nlm.nih.gov/pubmed/27932366
● 00:19:00 - Sauna duration for heat shock protein expression.
 This is members-only content, please do not distribute.

● 00:20:00 - Metal excretion from sauna use. Markedly higher excretion of aluminum
(3.75-fold), cadmium (25-fold), cobalt (7-fold), and lead (17-fold) was observed in sweat
versus urine. https://link.springer.com/article/10.1007/s00244-010-9611-5
● 00:21:06 - Hot bath produces a similar physiological response to sauna use.
https://www.tandfonline.com/doi/full/10.1080/23328940.2017.1288688
● 00:22:33 - Chronotypes and optimal time for sleeping.
● 00:23:15 - Genetics of chronotype.
● 00:24:55 - Metformin and longevity.
● 00:25:10 - Metformin diabetic longevity study.
https://onlinelibrary.wiley.com/doi/abs/10.1111/dom.12354
● 00:30:25 - NAD+ boosting supplements.
● 00:31:50 - Trial of 1,000 mg/day nicotinamide riboside in humans may have been dosed
conservatively. https://www.ncbi.nlm.nih.gov/pubmed/29599478
● 00:32:30 - High doses of 400 mg/kg are common in animal studies. Examples:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4203351/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616313/
● 00:33:46 - Nicotinamide mononucleotide supplement in animals showed accelerated cancer
progression in a senescent-cell dependent model of pancreatic cancer.
https://www.nature.com/articles/s41556-019-0287-4
https://www.nature.com/articles/s42255-019-0047-6
● 00:35:36 - Blood biomarkers probably worth monitoring.
● 00:38:32 - Pregnancy and early development nurtition, including breastfeeding.
https://www.foundmyfitness.com/topics/breastfeeding
● 00:46:14 - Randomized clinical trial comparing dairy vs. meat consumption for toddler
protein needs. https://academic.oup.com/ajcn/article/107/5/734/4979676
● 00:51:25 - Common variations on Rhonda's micronutrient smoothie.
● 00:53:40 - Thoughts on diet/lifestyle for 60+ year olds.
● 00:54:40 - Increased animal protein consumption in the elderly reduces all-cause mortality
(in contrast to younger adults). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3988204/
● 00:55:43 - Choline for vegans.
● 00:56:45 - Whether or not to exercise during a prolonged fast.
● 00:57:38 - Exercising during a fasting state blunted cognition and decreased mood.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153500/
● 01:00:30 - My thoughts on fisetin as a senolytic.
● 01:01:33 - Podcast with Judy Campisi on cellular senescence.
https://www.foundmyfitness.com/episodes/judy-campisi
● 01:01:57 - 100 mg/kg and 500mg/kg of fisetin per day in animals removed senescent cells in
an advanced aging mouse model.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6197652/
● 01:03:42 - My personal omega-3 consumption and supplementation.
● 01:04:20 - 2:1 ratio of EPA:DHA supplementation was associated with improvement in mood.
https://www.ncbi.nlm.nih.gov/pubmed/21939614
● 01:06:35 - My publication: Role of phosphatidylcholine-DHA in preventing APOE4-associated
Alzheimer’s disease. https://www.ncbi.nlm.nih.gov/pubmed/21939614
 This is members-only content, please do not distribute.

● 01:07:26 - My thoughts on electrolyte supplementation for athletes.

● 01:10:57 - Some of the best health practices for shift workers.
● 01:16:00 - Time-restricted eating associated with a decreased breast cancer recurrence.
https://www.ncbi.nlm.nih.gov/pubmed/27032109
● 01:18:27 - My thoughts on insulin resistance.
● 01:20:08 - Omega-3 VITAL study. Omega-3 intervention lowered the risk of heart attack by
28% and the risk of fatal heart attack by 50%. https://www.vitalstudy.org/findings.html
● 01:23:55 - What are the optimal omega-3 and vitamin D levels?
● 01:25:52 - Timing of protein intake and resistance training.
● 01:27:28 - Does black coffee break a fast?
● 01:29:38 - Lifestyle intervention in Parkinson's disease.
● 01:35:07 - My thoughts on high LDL cholesterol in the context of a low-carb, high-fat diet.
● 01:40:56 - Probiotics benefits and trade-offs.
● 01:45:58 - Does lowering homocysteine also lower outcomes associated with high
homocysteine levels?
● 01:47:30 - Dietary tricks to reduce post-prandial blood glucose levels.
● 01:56:45 - Is contrast therapy - alternating hot and cold - safe?

Q&A Session #04 (08/26/18)

● 00:02:15 - Blood tests, tracking devices, and their utility in the fight against aging.
● 00:05:15 - How do you measure IGF-1 and is there an optimal "sweet spot" or threshold for
benefits without detrimental effects?
● 00:09:11 - Discussing: podcast on cholesterol with Dr. Ronald Krauss.
https://www.foundmyfitness.com/episodes/ronald-krauss
● 00:09:32 - Thoughts on the Oura ring: wearable tech.
● 00:10:05 - Discussing: podcast on sleep with Matthew Walker.
https://www.foundmyfitness.com/episodes/matthew-walker
● 00:12:48 - Whether telomere length measured in white blood cells is a good biomarker of
aging in other tissues.
● 00:14:41 - Important protocols or practices for prolonging healthspan.
● 00:16:48 - Discussing: podcast on fasting with Dr. Valter Longo.
https://www.foundmyfitness.com/episodes/valter-longo
● 00:22:45 - How supplements/coffee/herbs may affect a fast.
● 00:25:33 - Should someone restrict protein to inhibit mTOR and IGF-1?
● 00:27:30 - What are the best foods during the re-feeding phase of a fast?
● 00:30:25 - How fasting affects HGH vs IGF-1 and implications for lean body mass..
● 00:36:25 - Hypothetical: weighting the difference between two 48-hour fasts vs. one 72-hour
fast in provoking cellular clean-up.
 This is members-only content, please do not distribute.

● 00:39:14 - The best ways to activate autophagy and mitophagy. See episode:
https://www.foundmyfitness.com/episodes/guido-kroemer
● 00:41:50 - How fasting affects the gut microbiome.
● 00:45:40 - Broccoli sprouting and maximizing sulforaphane.
● 00:51:17 - Dr. Dale Bredesen's protocol for Alzheimer's Disease. Relevant episode:
https://www.foundmyfitness.com/episodes/dale-bredesen
● 00:55:25 - Some of the best ways to activate the glymphatic system for brain health.
● 00:58:40 - Lifestyle thoughts related to Alzheimer's Disease risk in ApoE4 carriers.
● 01:03:33 - Parkinson’s and fasting
● 01:06:28 - Brain fog and probiotics. Study:
https://insights.ovid.com/crossref?an=01720094-201806000-00006
● 01:09:35 - Tips for finding quality supplements, including fish oil.
● 01:11:50 - Potential benefits/drawbacks of mushroom supplements.
● 01:13:18 - Some of my thoughts on polyphenol supplements.
● 01:14:46 - Whether or not fish oil supplements benefit the heart?
● 01:17:25 - Ways to get sauna benefits for people who don’t have access to one.
● 01:18:26 - Mood in women with premenstrual syndrome.
● 01:19:28 - Rhonda’s publication on Vitamin D and omega-3.
https://www.ncbi.nlm.nih.gov/pubmed/25713056
● 01:20:05 - Air and water filters.
● 01:21:48 - My thoughts on maximizing fat loss and comparing some popular diets.
● 01:35:20 - My thoughts on the carnivore diet.
● 01:43:10 - My thoughts on a vegan diet.
● 01:48:30 - Do fasting blood glucose levels go up in a ketogenic diet?
● 01:50:00 - Antinutrients. Are lectins a source of inflammation?
● 01:52:40 - Some brief thoughts on food combining.

Q&A Session #03 (03/11/18)

● 00:00:38 - Breakfast eating in time-restricted fasters.
● 00:06:46 - Time-restricted eating and gallstone risk.
● 00:11:42 - How to reconcile different experts recommending apparently contradictory
diets.
● 00:19:20 - Ketogenic dies in the context of genetic polymorphisms that affect saturated
fat metabolism
● 00:24:15 - Discussing: Eric Verdin's research on ketogenic diet and improved healthspan
and memory (in animals). https://www.ncbi.nlm.nih.gov/pubmed/28877458
● 00:24:48 - Mention: Round 2 episode with Dr. Valter Longo.
https://www.foundmyfitness.com/episodes/valter-longo-2
 This is members-only content, please do not distribute.

● 00:26:15 - Discussing: UC Davis study showing a ketogenic diet extends longevity and
healthspan in adult mice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609489/
● 00:28:31 - Potentially deleterious biomarker changes in the context of a ketogenic diet
for carriers of certain PPAR-alpha and PPAR-gamma genotypes.
● 00:31:12 - Fasting for jet lag.
● 00:33:00 - Glycine supplementation.
● 00:34:25 - Vitamin K2 supplementation.
● 00:38:50 - Rhonda's lesser known healthy habits.
● 00:39:40 - Sauna use is associated with lower risk of Alzheimer's, cardiovascular,
all-cause mortality, and more. Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262976/
https://www.ncbi.nlm.nih.gov/pubmed/28972808
https://www.ncbi.nlm.nih.gov/pubmed/27932366
● 00:49:10 - Supplements: Ashwagandha and reishi mushrooms.
● 00:52:40 - Improvements in anxiety with Ashwagandha supplementation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
● 00:55:02 - What I avoided during pregnancy.
● 00:57:30 - Immune activation in mothers may impact risk of fetal neurodevelopmental
disorders. https://www.ncbi.nlm.nih.gov/pubmed/26315754
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6547809/
● 01:00:40 - Avoiding unnecessary medications and acetaminophen's association with
neurodevelopmental disorders. https://www.ncbi.nlm.nih.gov/pubmed/29341895
● 01:01:28 - Why I chose to refrain from coffee during the first three months of
breastfeeding.
● 01:04:10 - Book recommendations
● 01:06:08 - Tips for reading and searching scientific literature, as well as weighing
importance.
● 01:08:08 - UV-B lamps and natural vitamin D protection.
● 01:09:20 - Quick overview of nicotinamide riboside supplementation. See new episode:
https://www.foundmyfitness.com/episodes/nad-nr-nmn
● 01:13:32 - What I would do if I was diagnosed with cancer.
● 01:16:10 - Chemotherapy and the fasting-mimicking diet.
https://ascopubs.org/doi/abs/10.1200/JCO.2018.36.15_suppl.TPS10132
● 01:18:10 - Inhibition of tumor growth by probiotics in animal research.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4667036/
● 01:19:10 - Probiotics in the treatment of colorectal cancer (human research).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164107/
● 01:34:18 - PQQ and CoQ10 supplementation: changes in cerebral blood flow,
mitochondrial function, and more.
● 01:40:20 - Thoughts on improving cholesterol.
● 01:43:18 - My thoughts on lithium.
● 01:44:56 - Optimizing refeeding after a fast.
 This is members-only content, please do not distribute.

● 01:52:26 - Thoughts on newborn care.

● 01:56:45 - Sauna dosing.
● 01:57:45 - Thoughts on dairy.

Q&A Session #02 (02/10/17)

● 00:00:58 - Discussing veganism.
● 00:06:45 - Meat consumption requires an unhealthy lifestyle-factor for all-cause mortality
and cancer association (comparison to vegetarianism).
https://www.ncbi.nlm.nih.gov/pubmed/27479196
● 00:11:44 - Increased protein intake is positively associated with longevity over the age 65.
https://www.sciencedirect.com/science/article/pii/S155041311400062X
● 00:16:40 - Relationship of protein intake with IGF-1.
● 00:26:20 - Saturated fat and cardiovascular risk.
● 00:32:55 - Impact of sugar consumption on LDL cholesterol.
● 00:38:50 - Personalized nature of glycemic response to diet.
https://www.ncbi.nlm.nih.gov/pubmed/26590418
● 00:41:40 - Genetic polymorphisms that affect fat and cholesterol metabolism, particularly in
response to a high-fat diet.
● 00:46:19 - Arachidonic acid and inflammation.
● 00:52:20 - Water filtration.
● 00:55:33 - Fish intake during pregnancy and fetal neurodevelopment.
https://www.mdpi.com/2072-6643/7/3/2001/htm
● 00:59:05 - Effect of dietary phospholipid DHA on brain DHA accretion in neonatal piglets.
https://dx.doi.org/10.1194/jlr.M045930
● 00:59:47 - My thoughts on pterostilbene and nicotinamide riboside. See also:
foundmyfitness.com/episodes/nad-nr-nmn
foundmyfitness.com/topics/nicotinamide-riboside
● 01:00:38 - Human trials showing NR in combination with pterostilbene increased NAD+ levels
in human white blood cells. https://www.nature.com/articles/s41514-017-0016-9
● 01:04:25 - Mention: Discussion of NAD+ and ketogenic diet with Dr. Eric Verdin.
https://www.foundmyfitness.com/episodes/eric-verdin
● 01:10:08 - Does omega-3 in fish oil supplements come in phospholipid form?
● 01:12:50 - Comparison of other heat modalities with sauna (shown to associate with
reductions of all-cause mortality).
● 01:13:20 - Sauna use lowers risk of Alzheimer's, cardiovascular, all-cause mortality and more.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262976/
https://www.ncbi.nlm.nih.gov/pubmed/28972808
https://www.ncbi.nlm.nih.gov/pubmed/27932366
● 01:14:00 - Whole-body hyperthermia as a treatment for depression. See episode:
https://www.foundmyfitness.com/episodes/charles-raison
 This is members-only content, please do not distribute.

● 01:16:45 - How to actionize off the data from 23andme.

● 01:26:10 - Do oats and whole grains cause inflammation?
● 01:38:20 - Are microbiome tests actionable?
● 01:39:30 - Getting into ketosis via fasting vs. supplementation.
● 01:44:26 - Effect of fasting on the microbiome.
● 01:47:50 - Fasting mimicking diet vs water fast.
● 01:49:52 - Mention: Discussion of autophagy and cell death from fasting with Dr. Guido
Kroemer. https://www.foundmyfitness.com/episodes/guido-kroemer
● 01:51:55 - How does coffee affect a fast and circadian rhythm. See also the episode with Dr.
Satchin Panda: https://www.foundmyfitness.com/episodes/satchin-panda)
● 01:53:25 - Is apoptosis in the context of prolonged fasting a good thing? See episodes with
Dr. Valter Longo https://www.foundmyfitness.com/episodes/valter-longo
https://www.foundmyfitness.com/episodes/valter-longo-2

Q&A Session #01 (10/07/17)

● 00:01:40 - Plastic-contamination of sea salts.
● 00:04:15 - The effect of caffeine and other non-caloric xenobiotic compounds on
time-restricted eating. Related episode:
https://www.foundmyfitness.com/episodes/satchin-round-2
● 00:15:35 - The minimum effective dose to induce autophagy and replenish the immune
system. Related autophagy episode:
https://www.foundmyfitness.com/episodes/guido-kroemer
● 00:19:12 - Foods for breaking a fast.
● 00:20:45 - Study mention: Fasting Cycles Retard Growth of Tumors and Sensitize a Range of
Cancer Cell Types to Chemotherapy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608686/
● 00:22:25 - Taking medications outside of the time-restricted eating window.
● 00:29:20 - My thoughts on sauna use during a prolonged fast.
● 00:33:40 - Time-restricted eating for shift work.
● 00:37:27 - Study mention: Local circadian clock gates cell cycle progression of transient
amplifying cells during regenerative hair cycling.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3677499/
● 00:40:52 - Fasting and gut health.
● 00:43:05 - Broccoli seeds as a source of sulforaphane.
● 00:44:30 - Anti-nutrients in broccoli seeds.
● 00:52:27 - How I grow broccoli sprouts.
● 00:54:50 - Moringa as a source of isothiocyanates.
● 00:59:34 - The role ketogenic diets may play in neurological disorders, aging, and cancer.
● 01:01:10 - Ketogenic diet reduces mid-life mortality and improves memory in aging
mice](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5605815/)
 This is members-only content, please do not distribute.

● 01:10:22 - Refrain from glutamine supplementation and refined sugar if you have cancer.
● 01:13:58 - How fat affects the gut.
● 01:18:42 - Some of my favorite blood tests.
● 01:21:18 - Alcohol consumption and endotoxin.
● 01:22:08 - Whether or not APOE4 carriers should limit their fat intake?
● 01:23:26 - Lifestyle factors that modify Alzheimer’s disease risk.
● 01:29:43 - Bredesen protocol for Alzheimer's: 10 patient case report showing strong reversal
of functional decline, returning to work, and even improved hippocampal volume.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221920/
● 01:34:02 - Thoughts on refrigeration of smoothie green drinks.
● 01:34:40 - What my supplement routine was at the time (changes a lot).
● 01:37:57 - What my supplement routine was like while pregnant and breastfeeding.
● 01:41:18 - What my diet and exercise routine were while pregnant.
● 01:48:42 - My 2017 thoughts on Elysium supplementation for boosting NAD+. More recent:
https://www.foundmyfitness.com/episodes/nad-nr-nmn