@DavidSpade@danacarvey
You need to get Father Ripperger or Father Reehil on the podcast. They have incredibly interesting stories that are making the rounds on all the big podcasts.
@DavidSpade @superflypod @danacarvey We all ❤️Farley, but the magic didn't die w/him. I laughed just as much watching the Wrong Missy. The magic is still there. Movies are ur strong suit ♠️. Unless you're doing a show about entertainment. Carusadas was one of the greatest bits (David Caruso putting on sunglasses)😂
Animal protein beats plant protein hands down when it comes to building muscle
Three reasons why:
• Higher protein density
• Better digestibility
• More complete amino acid profile
If you’re plant-based, you can still build muscle, but you’ll need to work a bit harder harder—combining foods, supplementing, and eating more overall to match the anabolic potential of animal-based protein
Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body
Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain
This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer
Yet another benefit of exercise to add to the list
Go lift some weights
Melatonin for blood pressure, study findings:
• 3-10 mg/day decreases systolic by ~3.5 mmHg & diastolic by ~3 mmHg
• 2-3 mg/day (controlled release) lowers nocturnal systolic by ~6 mmHg & diastolic by ~3.5 mmHg
• Reductions are substantial in people with metabolic syndrome
People with low muscle strength were 50% more likely to die earlier. Muscle strength may be an even more important predictor of general health and longevity than muscle mass.
Resistance training is the only thing that will increase muscle strength, and it is never too late to gain strength.
A small study involving 90-year-old participants revealed that eight weeks of high-intensity resistance training led to a remarkable 174% increase in muscle strength and a 48% improvement in walking speed, despite only a 9% increase in muscle size.
Engaging in resistance training, regardless of age, can fundamentally transform our biological resilience and quality of life.
Health and retirement study:
https://t.co/bzqlSfjdSr
When you're inactive, strength declines fast as you get older:
• 3-4% per year in men
• 2.5-3% per year in women
(without resistance training)
But get this:
Just 8-18 weeks of resistance training (1-3x/week) can effectively recover those strength losses in older adults
Sitting in a 163 ºF sauna elevates heat shock protein levels 50% over baseline
Heat shock proteins:
1) Prevent proteins from aggregating and forming plaques in the brain & vascular system
2) Mitigate muscle atrophy
Full episode w/ @shaneparrish: https://t.co/V5yuRJ4Sl5
Here's a cool benefit of omega-3s:
They seem to prevent disuse atrophy (AKA muscle loss during periods of inactivity)
How so?
By sensitizing muscle to amino acids
So if you're injured, might be a good idea to up your intake
A hormone called FGF21 is released during exercise
Giving FGF21 as a drug reduced alcohol consumption up to 50% in mice and vervet monkeys that were addicted to alcohol
FGF21 also alters dopamine signaling, which plays a role in alcohol-seeking behavior
A new study reveals bottled water contains up to 100 more microplastic particles than previously estimated.
Utilizing advanced techniques, researchers found that popular water brands contain an average of 240,000 microplastic particles per liter, a count that's 10 - 100 times higher than past estimates.
Notably, 90% of these plastics are tiny nanoplastics, so small they can penetrate human cells and tissues and even cross the blood-brain barrier, potentially impacting human health.
This raises an important question: Might simply drinking tap water be a healthier choice?
https://t.co/4xhbQJ27Ig
During high-intensity exercise
The brain starts using lactate as a fuel source
This frees up glucose to be used by the biochemical pathway that makes glutathione
This has enormous benefits for brain aging
Enhance deep sleep and growth hormone with deliberate heat exposure.
Saunas and hot baths may boost slow-wave deep sleep, while saunas have been shown to elevate growth hormone levels up to 16-fold.
The preoptic brain area interlinks thermoregulation, heat loss, and sleep in this bidirectional relationship.
Heat therapy, like sauna sessions or hot baths, could significantly enhance slow-wave deep sleep.
For more on some of the multitude of plausible mechanisms involved in the sleep benefits of a heat-before-bed routine, check out this dedicated episode:
https://t.co/luFfPcT4a8
Sauna protocol for boosting growth hormone:
Doubles GH:
-> Two 20-minute sauna sessions, ~80 ºC, with a 30-minute cooling period
Increases GH 5-fold:
-> Two 15-minute sauna sessions, ~100 ºC, dry heat, also with a 30-minute cooling period
Exercise forgives poor sleep
One study found the following:
Lower sleep quantity was associated with a higher all-cause mortality
...but ONLY in people who weren't physically active
Muscle mass is like a retirement fund
Build the reserve as early as possible
Because once you hit ~50
It becomes much more difficult to gain (and you'll be pulling from the reserves a lot more)
Just 3 minutes of morning sunlight completely restored mitochondria function in the eyes in this study
Morning light is full of 670nm red light which is critical for ATP production
Watching sunrise is the ultimate biohack
Even a single night of missed sleep can lead to short-term insulin resistance in healthy people, but high-intensity interval training can help counteract this effect.
Several nights of sleep restriction can throw off blood glucose levels, impair energy production, and disrupt natural body temperature rhythms. However, incorporating high-intensity interval training during this sleep-restricted period can counteract these effects.
Vigorous exercise powerfully stimulates the glucose transporters in muscles (GLUT4), leading to rapid glucose uptake. This can effectively counteract the elevated blood glucose levels often seen after poor sleep.
in this study, glycine COMPLETELY reversed aging in human cells
remember to eat your collagen daily
(studies show you absorb glycine better from collagen than on its own)