R Rhonda Patrick Video Summary · May 15, 2026 View Full Protocol → Key Takeaways Take L-glutamine (5g daily) for immune support, especially during stress, travel, or illness exposure. Increase glutamine dosage to 15-20g/day (split into 5g doses) during high-risk periods like family illness or flu season. Combine with creatine for potential synergistic immune benefits…
M Modern Healthspan Video Summary · May 15, 2026 View Full Protocol → Key Takeaways Train for power (force production over time) as it’s more critical than pure strength for preventing falls and longevity. Combine strength and power training – even minimal resistance training (2-3x/week for 30 mins) shows dramatic functional improvements. Test power with…
B Ben Greenfield Video Summary · March 11, 2026 View Full Protocol → Key Takeaways Prioritize recovery as much as training—training breaks you down, recovery builds you up. Focus on strategies to enhance repair capacity, as aging reduces natural repair mechanisms. Understand that recovery ability defines your fitness potential, not just intensity. Notable Quotes “Aging…
S Siim Land Video Summary · May 15, 2026 View Full Protocol → Key Takeaways Drink high-flavanol cocoa (200-600mg flavanols) daily to counteract reduced circulation from sitting. Use 10-12g high-flavanol cocoa powder or 30-50g 85%+ dark chocolate. Pair cocoa with movement – break up sitting with soleus push-ups or short walks to further improve blood…
M Modern Healthspan Video Summary · March 11, 2026 View Full Protocol → Key Takeaways Increase creatine dose to 10g daily for brain benefits (standard 5g only saturates muscles). Take 25g creatine when sleep-deprived to preserve reaction time and decision-making. Sleep deprivation makes your brain more receptive to creatine by opening the blood-brain barrier. Supplements…
M Michael Greger Video Summary · May 15, 2026 View Full Protocol → Key Takeaways Avoid drinking coffee or tea with meals to prevent inhibiting iron absorption by 39% (coffee) or 64% (tea). Drink coffee at least one hour before meals to minimize its effect on iron absorption. Add vitamin C-rich foods like oranges or…
R Rhonda Patrick Video Summary · March 11, 2026 View Full Protocol → Key Takeaways Give kids creatine at 2.5g/day to improve sports performance (agility, etc.) and support brain health. Use protein powder occasionally for convenience, especially when meals are skipped or time is limited. Avoid protein powders with emulsifiers, as they may harm gut…
A Andrew Huberman Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Sauna protocol: 5-20 minutes per session at 80-100°C (176-212°F), 2-3 times weekly reduces cardiovascular mortality by 27% vs. once weekly. Heat adaptation: Start with lower temperatures if heat-sensitive. Gradually increase exposure duration/frequency as tolerance improves. Safety warning: Avoid hyperthermia (overheating)…
G Gabrielle Lyon Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Allow your body to rest and recover—this is a different kind of discipline than pushing harder. Focus on reducing inflammation as a primary step in resolving health issues. Experiment with protocols but avoid overloading yourself with too many interventions at…
B Ben Greenfield Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Monitor skin warmth/glow as a visual indicator of mitochondrial health – pale/”off” skin may signal dysfunction Prioritize fascial work over topical treatments for cellulite – tight/uneven fascia is the root cause Bottom Line Assess skin vitality as a mitochondrial health…
D Dr. Karan Video Summary · May 15, 2026 View Full Protocol → Key Takeaways Avoid probiotics unless medically necessary (e.g., traveler’s diarrhea). Understand that gut bacteria can share antibiotic resistance genes via horizontal gene transfer. Prioritize diet and lifestyle over probiotic supplements for gut health. Notable Quotes “The average person, unless you really, really…
S Siim Land Video Summary · March 12, 2026 View Full Protocol → Key Takeaways Prioritize social connections – Strong relationships are a key factor in Mediterranean longevity. Manage stress – Adopt a relaxed lifestyle with good work-life balance, similar to Mediterranean cultures. Eat minimally processed foods – Focus on whole foods like olive oil,…
