M Michael Greger Video Summary · January 23, 2026 View Full Protocol → Key Takeaways Alkaline diets (high fruits/vegetables, low meat/dairy) may improve sprint performance by 2-21% when urine pH reaches ≥7. Baking soda (sodium bicarbonate) boosts performance but causes GI distress and excessive sodium intake. For non-athletes, alkaline diets reduced body fat, improved VO2…
J Jason Fung Video Summary · January 23, 2026 View Full Protocol → Key Takeaways Prioritize protein intake – Aim for 1.6g/kg of body weight daily to maintain muscle mass Strength train 3x/week – Focus on progressive overload with compound movements Time protein around workouts – Consume 20-40g within 2 hours post-exercise for optimal muscle…
M Modern Healthspan Video Summary · June 15, 2026 View Full Protocol → Key Takeaways Use PEMF therapy for 10 minutes (1-1.5 milliTesla) to mimic endurance exercise benefits like fat burning and muscle regeneration. Limit exposure to avoid oxidative stress—single 10-minute sessions are effective; prolonged use may be harmful. Target quadriceps or knees for mobility…
B Ben Greenfield Video Summary · June 15, 2026 View Full Protocol → Key Takeaways Use sulforaphane (found in broccoli sprouts or supplements) to activate NRF2 pathways for better recovery, especially if you’re older. Combine sulforaphane with exercise to compensate for age-related decline in hormetic stress benefits. Monitor recovery closely after intense workouts if you’re…
D Dr. Karan Video Summary · June 15, 2026 View Full Protocol → Key Takeaways Strengthen foot arches with towel scrunches or marble pickups daily Walk barefoot on varied surfaces (grass, sand) 10-15 mins daily to improve proprioception Transition gradually to minimalist shoes – start with 1 hour/day and increase weekly Roll feet on frozen…
T Thomas DeLauer Video Summary · June 15, 2026 View Full Protocol → Key Takeaways Purality Health Micelle Liposomal Active B Complex delivers rapid energy support with 9 essential minerals and electrolytes The micro-cellular liposomal delivery enhances absorption speed compared to standard B-complex supplements Noticeable workout performance boost and sustained energy throughout daily activities Supplements…
S Siim Land Video Summary · June 15, 2026 View Full Protocol → Key Takeaways Get bright light exposure within 30-60 minutes of waking for 10-15 minutes (sunlight preferred, SAD lamps as backup) to boost cortisol and anchor circadian rhythm Consume caffeine in the morning (especially if over 60) to support cortisol production and circadian…
R Rhonda Patrick Video Summary · June 15, 2026 View Full Protocol → Key Takeaways Eat more vegetables – Vegetable consumption shows a -0.3 correlation with GrimAge (epigenetic aging), stronger than exercise’s 0.1 effect. Prioritize carotenoid-rich foods – Focus on greens containing lutein and zeaxanthin (like spinach/kale) and lycopene (tomatoes) for their anti-aging and brain…
R Rhonda Patrick Video Summary · January 23, 2026 View Full Protocol → Key Takeaways Do 1-2 minute “exercise snacks” 3x/day (e.g., sprinting stairs, brisk walking) to lower mortality risk Opportunistically elevate heart rate with everyday activities (skip elevators, walk vigorously) Non-exercisers see benefits: 40% lower cancer/all-cause mortality, 50% lower cardiovascular mortality Prioritize intensity –…
R Rhonda Patrick Video Summary · January 23, 2026 View Full Protocol → Key Takeaways Exercise 5 hours/week: Combines CrossFit (3h), running, and exercise snacks (burpees/squats) Nightly sauna: 5x/week before bed for heat stress and sleep benefits High protein diet: 1.6g/kg body weight daily via eggs, salmon, turkey burgers, chicken Supplements & Protocols Mentioned Creatine:…
M Modern Healthspan Video Summary · January 23, 2026 View Full Protocol → Key Takeaways Try coconut oil or MCT oil for potential cognitive improvements in Alzheimer’s/dementia – 90% of 288 users reported benefits Start with 1-2 tbsp coconut oil daily (Dr. Newport’s husband saw dramatic cognitive improvement within days) Expect possible benefits beyond cognition:…
B Ben Greenfield Video Summary · January 24, 2026 View Full Protocol → Key Takeaways Use molecular hydrogen tablets for mitochondrial support and reduced oxidative stress. Drink hydrogen-rich water post-workout to enhance recovery and reduce inflammation. Consider inhalation therapy with hydrogen gas for deeper systemic benefits (requires specialized equipment). Combine with NAD+ boosters like NMN…
