Moderate exercise of one hour per day for five days a week has been shown to improve the immune system, but intense exercise for two hours or more has been shown to increase the risk of illness.

It is noteworthy that head-to-head comparison of identical doses of injected nicotinamide riboside and nicotinamide mononucleotide produced more NAD made directly from nicotinamide riboside in the liver, kidney, and particularly in the muscle tissue compared to nicotinamide mononucleotide.

Pre-feeding before exercise seems to improve long-duration aerobic exercise, so durations longer than 60 minutes, but it doesn't seem to really have much of an effect on performance if it's aerobic exercise less than 60 minutes.

Studies show that frequent moderate to vigorous acute exercise sessions lasting about an hour can boost the body's immune system, but repeated high-intensity training or competition in endurance activities, such as long distance running, can actually diminish it.

The sauna has been shown to mimic some of the effects of moderate-intensity aerobic exercise. A 25-minute sauna session was comparable to 25 minutes doing ~100 Watts on a stationary bike... During the activity, heart rate and blood pressure increased in both instances, but then immediately after, heart rate and blood pressure dropped below baseline levels.

As I mentioned before, NAD depletion has been associated with the hallmarks of aging, such as decreased autophagy, increased DNA damage, increased mitochondrial dysfunction, and dysregulated metabolism. Depletion of NAD may predispose organisms to the development of a variety of age-related diseases, including neurodegenerative diseases, such as Alzheimer's disease and Parkinson's disease, cardiovascular disease, and muscle atrophy.

Salmon is one of the best sources of the marine omega-3 fatty acids EPA and DHA, which are extremely important for health— particularly brain health but also cardiovascular health.

During the fasting period, organs will shrink, and then during the refeeding period, they regrow.

If you're training fasted, you get really robust enhancements in glucose sensitivity and really robust enhancements in your mitochondrial adaptations to using fatty acids.

There have been studies looking at people that are deficient in vitamin D. In this case, it was African Americans that were given a 4000 IU/day vitamin D supplement to bring them back to sufficient levels ... It reversed their epigenetic aging by, like, 3 years.

There's evidence in the scientific literature that if you consume black coffee within that fasting window, there are still positive effects happening.

There was a study a few years back that showed adding 1 gram of mustard seed powder, ground mustard seed powder, which also contains the myrosinase enzyme, to your cooked broccoli increases the sulforaphane by four-fold.

Muscle mass is really important for lowering all-cause mortality.

There are tons and tons of studies that have been published showing that taking either broccoli sprout extract, broccoli sprout powder, or even sulforaphane increases the levels of glutathione in the plasma and brain.

I absolutely think magnesium is really, really important.... At least back back in 2014, 45% of the U.S. population was not getting adequate amounts of it.

Taking metformin in the context of either aerobic exercise or strength training seems to blunt many of the positive effects of exercise.

If you are doing a fasted strength training workout, you may want to consume protein within an hour after.

1,000 IU of vitamin D will raise your blood levels by about 5 ng/mL.

The phospholipid form of DHA is the preferred form of DHA taken up into the developing brain; it’s taken up ~10x better than DHA found in the free fatty acid form.

These omega-3 fatty acids are polyunsaturated fatty acids, which are extremely prone to oxidation. So, please keep your fish oil in the refrigerator.

Because magnesium is stored in muscle tissue and in bones, your body, any time it's low, pulls it out of those. So your plasma levels, unless you're severely deficient, aren't going to really indicate much of a deficiency. So the way that inadequacy or deficiency is measured is from dietary intake.

We have repair enzymes in our body called DNA repair enzymes; they require magnesium. Magnesium is a cofactor for them ... A cofactor means enzymes need it to function properly. And so, without that cofactor, they're not doing it properly.

Sitting in a 163 degree sauna for 30 minutes raises heat shock protein levels by 50%, and levels stay elevated for 48 hours afterward.

Just in case you've never heard of NAD, it's probably one of the most important molecules on the planet—so important, in fact, that without it, life would cease to exist.

We do know that caffeine itself changes the circadian clocks.

About 40% of the US population doesn't get enough magnesium.