Best Deep Dives
Single-topic episodes with the richest research coverage
Episodes
Loading phase (20g/day for 2-7 days) saturates muscle fast; without loading, 3g daily takes about 21 days. For bone health, you need at least 8g daily; 3-5g won't cut it. Higher...
Sauna works like aerobic exercise for your cardiovascular system, with regular use linked to reduced heart disease and all-cause mortality. Learn the specific temperatures, dura...
Dr. Charles Brenner, a leading NAD metabolism researcher, joins Rhonda Patrick on FoundMyFitness to explain how NAD levels decline in disease states and aging, and what interven...
Dr. Andy Galpin interviews Dr. Allison Brager, a neuroscientist specializing in sleep and circadian biology with a background in military performance research, about optimizing ...
Morning coffee drinkers have 31% lower cardiovascular mortality than afternoon caffeine users. Filtered brewing cuts dementia risk by 50% versus French press or espresso. Covers...
A study of 42,000 adults found those with highest EPA/DHA levels were 18% less likely to die prematurely and 20% less likely to die from heart disease. The Omega-3 Index (red bl...
Nearly half of Americans don't get enough magnesium, and blood tests won't catch it. This deep dive covers which forms actually absorb well (glycinate and taurate beat oxide), h...
True autophagy requires about 5 days of water fasting to cut IGF-1 by 50%, but fasting-mimicking compounds like resveratrol and spermidine can trigger similar pathways. Exercisi...
Sauna or a hot bath 1-2 hours before bed can dramatically increase slow-wave sleep and growth hormone secretion. The protocol: 20 minutes at 176F (sauna) or 104F (bath), timed t...
Vitamin D supplementation cut dementia risk by 40% in a 12,000-person study. Learn why nearly 70% of Americans are deficient, how age and body fat tank your levels, and the bloo...