Science Digest
Get the latest analysis of recent science straight to your inbox
Every two weeks, I send members my Science Digest—a curated collection of research summaries featuring the studies we found the most interesting, with notes, comments, and related links.
Hi, I'm Dr. Rhonda Patrick
Each of us comes with our own unique susceptibilities to age-related diseases. But I believe that each of us can take the genetic program we've got and use it just a little bit more optimally — and we owe it to ourselves to maximize that potential. In the Science Digest, we explore the science of how everyday choices like what we eat and what we do can help us live a little bit better. Each digest story is a breadcrumb ushering you through the maze of scientific discourse toward practical everyday health strategies.

By becoming a member of FoundMyFitness premium, you'll receive the Science Digest every-other-week covering the latest in my exploration of recent science and the emerging story of better living — through deeper understandings of biology.
Twice per month, I send members my Science Digest
A curated collection of research summaries featuring the studies we find most interesting, with notes, comments, and related links.
The latest issues sent to Premium Members discuss:

  • Ketogenic diet, by replacing glucose with ketones as an energy source, lessens alcohol cravings among people with alcohol use disorders.
  • Omega-3 fatty acids reduce the risk of cardiovascular disease-related death by up to 23 percent, especially in people with high triglyceride levels.
  • Women see a 24 percent drop in premature death risk with just 140 minutes of weekly activity – half the time men need for similar benefits.
  • Aging undermines the brain's capacity for maintaining working memory, with subtle declines in neuron activity and connectivity in the prefrontal cortex.
Polystyrene nanoplastics accumulate in body tissues and trigger gut health disruption by altering gut microbial populations, impairing mucus production, and interfering with proteins maintaining the gut barrier.

Nanoplastics are emerging as a new concern in environmental and human health due to their capacity to interact with biological systems at the cellular level. Their small size allows them to penetrate tissues and potentially disrupt key physiological processes, particularly in the gut. A recent study in mice found that polystyrene nanoplastics can disrupt gut bacteria, weaken the intestinal barrier, and trigger molecular changes that may have far-reaching effects on health.

Researchers exposed mice to oral doses of polystyrene nanoplastics four times a week for 12 weeks and used fluorescent labels to track where the particles went. Then, they examined the animals' gut tissue, analyzed changes in their gut microbiota, and evaluated changes in extracellular vesicles—tiny membrane-bound structures released by gut cells and bacteria that facilitate intercellular communication.

The researchers found that nanoplastics accumulated in the gut, liver, and other tissues for up to 48 hours. Mice exposed to nanoplastics gained more weight than unexposed mice—about 28% more—despite no differences in liver or fat tissue mass. Nanoplastic exposure altered gut microbial populations, disrupted mucus production, and interfered with proteins maintaining the gut barrier.

These findings suggest that nanoplastics weaken the gut’s defenses by altering the microbiome and changing how gut cells communicate through extracellular vesicles. Over time, this disruption could increase vulnerability to disease, even without obvious inflammation or liver damage. Learn more about micro- and nanoplastics in our overview article.

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Hot or cold water immersion after intense exercise does not speed recovery in women, despite immediate physiological effects.

Immersing sore muscles in hot or cold water is a common recovery practice among athletes and other active people. However, most research on its effects has focused primarily on men, leaving women underrepresented in this area of study. A recent study found that neither hot nor cold water immersion improved muscle recovery in women after intense exercise.

Researchers asked 30 healthy young women to complete a demanding jumping workout to induce muscle soreness and temporary muscle damage. Immediately after the workout, and again two hours later, participants sat in cold, hot, or no water for 10 minutes. The researchers then monitored changes in muscle soreness, strength, swelling, and levels of creatine kinase, a marker of muscle damage, over the following three days. They also tracked muscle oxygen levels, core temperature, skin temperature, and heart rate.

Cold water immersion reduced muscle oxygen levels, decreased skin temperature, and lowered core temperature compared to hot water or no immersion. In contrast, hot water immersion increased both skin and core temperatures. However, despite these distinct physiological differences, none of the groups experienced faster recovery than the others. Additionally, hot water immersion promoted slightly more muscle swelling and higher creatine kinase levels at specific time points.

These findings suggest that while hot and cold-water immersion alters the body’s short-term response, they don’t accelerate recovery in women after muscle-damaging exercise. However, cold exposure may have other health benefits, such as enhanced immune function. Learn more in our overview article.

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Noninvasive stimulation of facial lymphatic vessels doubles cerebrospinal fluid outflow, enhancing the glymphatic system's clearance of brain waste, even in aged mice.

The glymphatic system—the brain’s waste clearance network—uses cerebrospinal fluid to flush out toxic metabolic byproducts, including amyloid-beta, tau, and other protein aggregates. This clearance process plays a critical role in maintaining brain health and may help protect against neurodegenerative diseases, such as Alzheimer’s. A recent study in mice found that a network of lymphatic vessels in the neck aids glymphatic waste removal, and this system can be enhanced using a gentle, non-invasive technique.

Researchers viewed the lymphatic vessel function of mice using fluorescent tracers. They tracked how cerebrospinal fluid drained from spaces around the brain into lymphatic vessels near the base of the skull and then flowed through tissues near the eyes, nose, and mouth into superficial lymphatic vessels in the neck. Then, using a small mechanical device, they gently compressed the animals' skin in three areas: from around the eyes down to the jaw; from the side of the nose down to the jaw; and along specific lymphatic vessels leading to a lymph node under the jaw.

They found that about half of the cerebrospinal fluid outflow to the neck passed through the superficial lymphatic vessels. Older mice had fewer lymphatic vessels near the nose and roof of the mouth and exhibited reduced cerebrospinal fluid clearance. However, the lymphatics in the neck remained structurally intact and responsive to stimulation. When they applied the mechanical device to the skin, cerebrospinal outflow doubled, even in aged mice.

These findings suggest that poor glymphatic waste clearance in aging may be reversible by stimulating functional lymphatic vessels in the face. If this approach works in humans, it could offer a simple, noninvasive strategy to support brain health and reduce the risk of neurodegenerative disease. Deep sleep also promotes glymphatic clearance. Learn more in this clip featuring Dr. Matt Walker.

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Compelling study piques my interest
Our team looks for studies that offer new or surprising results or bolster earlier research. We aim to identify research that stands out because of its innovation or significant findings.
Team analysis
We examine the chosen study closely, checking its methods, findings, and relevance. This step ensures we fully understand the research and its contribution to the field.
Found merit-worthy
A study passes our process if it meets our criteria for quality and pertinence. This means the research is solid and valuable to you, our Premium Members.
Published in issue with thoughtful commentary
We summarize the selected studies in our biweekly Science Digest with comments explaining the findings. This helps our readers grasp the significance of the research and its implications.
Here’s what members have to say about our Science Digest
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Thomas Tomazin
Rhonda, you help me take control of my personal health. I do not have a healthcare provider that stays up to date on current research or latest treatments. Your Q&A and Science Digests help me to optimize my health and for that I am eternally grateful!
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Sharon Regina
I've been a premium member since 2019 and continue to find value in both the members' Q&A and the weekly Science Digest [...] The Science Digests include curated summaries of the latest information on healthspan/longevity science and, similar to the FMF podcasts, the FMF team distills everything into an understandable language for us non-scientists.
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Robin Judice
I look forward to your Science Digest updates. I follow science literature on health and aging fairly closely, but you always share research that was not on my radar. Your synopsis of the research offers succinct and clear overview. I often take these links and do further reading. Very helpful.
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