00:00:00 - Introduction
00:03:00 - Fish oil supplementation
00:05:38 - **Q:** Does eating meat cause inflammation?
00:06:28 - Unprocessed and red met is associated with colorectal cancer. [1](https://www.who.int/news-room/q-a-detail/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat)
00:08:55 - Meat consumption is associated with inflammation but there are confounding factors. [1](https://pubmed.ncbi.nlm.nih.gov/16155283/) [2](https://pubmed.ncbi.nlm.nih.gov/32910818/) [3](https://academic.oup.com/jn/article/147/1/78/4630424?login=true) [4](https://academic.oup.com/ajcn/article/99/2/352/4571486?login=true) [5](https://link.springer.com/content/pdf/10.1007/s00394-012-0340-6.pdf)
00:13:51 - Inflammation worsens autoimmune disorders but it is unknown if inflammation causes autoimmune disorders.
00:15:33 - Fasting, omega-3 supplementation, and a healthy diet have been shown to improve autoimmune disorder symptoms. [1](https://www.sciencedirect.com/science/article/pii/S2211124716305769) [2](https://journals.lww.com/jclinrheum/fulltext/2017/09000/Omega_3_Fatty_Acids_in_Rheumatic_Diseases__A.6.aspx) [3](https://academic.oup.com/rheumatology/article/49/11/2140/1785602?login=true) [4](https://ard.bmj.com/content/57/8/451.short) [5](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135503/) [6](https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-4-15)
00:18:44 - **Q:** How does alcohol consumption affect cancer risk, lifespan, and healthspan?
00:18:44 - Alcohol consumption increases the risk of many types of cancers in a dose-dependent fashion. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4453639/)
00:25:02 - Epidemiological studies show that there is a U-shaped relationship between alcohol consumption and cognitive abilities. [1](https://www.thieme-connect.com/products/ejournals/pdf/10.1055/s-0043-118664.pdf) [2](https://pubmed.ncbi.nlm.nih.gov/11781507/)
00:26:42 - Epidemiological studies show that there is a U-shaped relationship between alcohol consumption and lifespan. [1](https://academic.oup.com/ageing/article/49/3/395/5730334?login=true) [2](https://pubmed.ncbi.nlm.nih.gov/16274376/) [3](https://pubmed.ncbi.nlm.nih.gov/17105797/)
00:27:37 - Epidemiological studies show that there is a U-shaped relationship between alcohol consumption and blood sugar. [1](https://care.diabetesjournals.org/content/32/11/2123)
00:29:15 - Epidemiological studies show that there is a U-shaped relationship between alcohol consumption and acquiring autoimmune disorders. [1](https://academic.oup.com/rheumatology/article/49/11/2140/1785602?login=true) [2](https://ard.bmj.com/content/57/8/451.short)
00:32:49 - **Q:** What are your thoughts and experience with zone 2 training?
00:33:43 - Exercising at a moderate intensity for 150 minutes/week decreases all-cause mortality by 31%. [1](https://pubmed.ncbi.nlm.nih.gov/25844730/)
00:35:22 - 3 weeks of high-intensity interval training on a stationary cycle increases mitochondrial capacity by 49% in younger people and 69% in older people. [1](https://pubmed.ncbi.nlm.nih.gov/28273480/)
00:38:56 - **Q:** What are your thoughts on the different COVID vaccines?
00:38:56 - The COVID vaccines are effective and have a low risk of adverse effects. [1](https://www.europeanreview.org/wp/wp-content/uploads/1663-1669.pdf) [2](https://onlinelibrary.wiley.com/doi/full/10.1111/jop.13165) [3](https://www.europeanreview.org/wp/wp-content/uploads/1663-1669.pdf) [4](https://escholarship.org/content/qt4xs486zg/qt4xs486zg.pdf) [5](https://onlinelibrary.wiley.com/doi/full/10.1111/jop.13165) [6](https://www.bmj.com/content/372/bmj.n699/rapid-responses?int_source=trendmd&int_medium=cpc&int_campaign=usage-042019)
00:47:27 - Rhonda's personal experience with vaccines during pregnancy.
00:50:45 - **Q:** Does it matter if omega-3 is from fish oil or krill oil, phospholipid or not, triglyceride or ethyl ester?
00:52:40 - **Q:** Are there any considerations in using saunas for people with metal implants?
00:53:55 - **Q:** Dr. Satchin Panda talks about maintaining lean muscle mass while fasting using a "moderate fat" diet. I'm wondering if you know what his definition is?
00:55:18 - **Q:** How do you brew your coffee? Any thoughts on how to get maximum benefits and decrease risks of carcinogens etc.?
00:56:00 - Filtered coffee is associated with a 15% lower all-cause mortality, 12% lower heart disease risk in men, and 20% lower heart disease risk in women. [1](https://www.health.harvard.edu/heart-health/coffee-a-heart-healthy-brew#:~:text=Key%20findings%3A%20Drinking%20filtered%20coffee,women%20compared%20with%20no%20coffee)
00:57:45 - Italians that drank 3-4 espresso cups (30 ml) per day had a 28% lower all-cause mortality and those that drank more than 4 espressos per day had a 15% lower all-cause mortality. [1](https://dailycoffeenews.com/2021/01/05/italian-study-suggests-espresso-can-help-fend-off-death/)
00:58:52 - Rhonda's experience with managing bed temperature during sleep to align with her circadian rhythm.
01:00:59 - **Q:** Given that broccoli sprout extract is expensive, growing is a hassle, and the highest concentration of glucoraphanin is in the seeds, what about eating the broccoli seeds?
01:03:00 - **Q:** Time-restricted eating: does taking supplements break a fast?
01:04:26 - **Q:** Does tea or black coffee break a fast?
01:05:41 - **Q:** How often should a glucose monitor be calibrated?
01:07:03 - **Q:** What is your take on powders, super greens, and super reds?
01:08:20 - **Q:** What are the reasons for abnormally high vitamin D levels?
01:09:07 - **Q:** When our cells divide do the new cells contain only DNA information or do epigenetics transfer as well?
01:09:20 - What are your thoughts on cod liver oil, PQQ, and Astaxanthin?
01:11:21 - Rhonda's experience with the Eight Sleep cooling mattress.
01:13:14 - **Q:** Where do you buy your salmon roe?
01:14:01 - **Q:** How important is Omega-6 to Omega-3 ratio in the foods we eat?
01:17:55 - **Q:** What is a reliable resource for third-party testing of supplements?