00:02:27 - **Q**: Does consuming either high-fat or low-fat dairy increase cancer risk?
00:03:50 - Every 400g/day of total dairy products was associated with a 17% decreased risk of colorectal cancer and every 200 g/day of milk consumption was associated with a 9% decreased risk. [1](https://pubmed.ncbi.nlm.nih.gov/21617020/)
00:04:25 - High dairy consumption is associated with a 38% decreased risk of colorectal cancer and milk consumption by 20% decreased risk. [1](https://www.nature.com/articles/1601522)
00:04:49 - 26% decreased risk of colon cancer in men drinking 2 or more glasses of milk per day. [1](https://www.tandfonline.com/doi/full/10.1080/10408398.2011.629353)
00:05:12 - Compared to those who drink the least amount of milk, those who drank a quarter to half a glass/day had a 6% decreased risk, those who drank half to 1 glass/day had a 12% decreased risk, and those who drank at least 1 glass of milk/day had a 15% decreased risk. [1](https://pubmed.ncbi.nlm.nih.gov/15240785/)
00:09:10 - Several meta-analyses have found no association between dairy consumption and ovarian cancer risk. [1](https://pubmed.ncbi.nlm.nih.gov/15677891/), [2](https://pubmed.ncbi.nlm.nih.gov/26483209/), [3](https://pubmed.ncbi.nlm.nih.gov/31859096/), [4](https://pubmed.ncbi.nlm.nih.gov/21939549/), [5](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282005/)
00:09:31 - Modest dairy consumption (400-600 g/day) was associated with a 6% reduced risk of breast cancer and high dairy consumption (>600g/day) was associated with a 10% reduced risk. [1](https://synapse.koreamed.org/articles/1036560)
00:11:17 - Those with the highest intake of total dairy food had a 15% decreased risk of breast cancer. [1](https://pubmed.ncbi.nlm.nih.gov/21442197/)
00:11:52 - Retrospective case-control studies on cancer risk are susceptible to recall bias. [1](https://pubmed.ncbi.nlm.nih.gov/8353053/)
00:13:26 - One meta-analysis showed for every 400 g/daily dairy consumption there is a 7% increased risk of prostate cancer, and every 200g/day of milk was associated with a 3% increased risk. [1](https://academic.oup.com/ajcn/article/101/1/87/4564339)
00:14:33 - A different meta-analysis showing no association between dairy consumption and prostate cancer risk. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683061/)
00:17:42 - Meta-analyses have shown no association between dairy consumption and bladder cancer. [1](https://www.sciencedirect.com/science/article/abs/pii/S009042951102348X)
00:18:52 - **Q**: What is your take on these supplements suggested for sleep by Dr. Huberman: Magnesium threonate, apigenin and L-Theanine?
00:19:18 - The limited data on magnesium threonate showed it improved sleep quality comparable to placebo. [1](https://pubmed.ncbi.nlm.nih.gov/26519439/)
00:21:26 - Apigenin, in the context of chamomile tea, has been shown in cross-sectional and several small clinical trials to improve sleep quality. [1](https://pubmed.ncbi.nlm.nih.gov/29154054/), [2](https://pubmed.ncbi.nlm.nih.gov/26483209/), [3](https://pubmed.ncbi.nlm.nih.gov/31859096/),  [4](https://pubmed.ncbi.nlm.nih.gov/21939549/), [5](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282005/) 
00:23:11 - Theanine has been shown in several small clinical trials to improve sleep quality in healthy adults as well as in those with autism, depression, and schizophrenia. [1](https://pubmed.ncbi.nlm.nih.gov/22214254/), [2](https://pubmed.ncbi.nlm.nih.gov/31623400/), [3](https://pubmed.ncbi.nlm.nih.gov/30580081/), [4](https://pubmed.ncbi.nlm.nih.gov/27396868/), [5](https://pubmed.ncbi.nlm.nih.gov/25896423/)
00:24:32 - **Q**: Is magnesium malate superior to other forms of magnesium supplementation?
00:28:22 - **Q**: For people with ADHD, what foods, supplements, and lifestyle choices have been shown scientifically to make a difference?
00:28:22 - Vitamin D plays a critical role in impulse control by regulating serotonin levels in the brain.
00:32:27 - Supplementation of +500 mg EPA Omega-3 has been shown in meta-analysis to improve ADHD symptoms. [1](https://pubmed.ncbi.nlm.nih.gov/27232999/), [2](https://pubmed.ncbi.nlm.nih.gov/29848556/), [3](https://pubmed.ncbi.nlm.nih.gov/21961774/)
00:33:32 - 30 minutes of exercise prior to going to school improves impulse control in children with ADHD. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724411/)
00:33:54 - A randomized, double-blind, placebo-controlled trial showed that 4 months of daily Ashwagandha improved attention in children with ADHD compared to placebo. [1](https://pubmed.ncbi.nlm.nih.gov/20228219/)
00:34:18 - One small double-blinded placebo-controlled randomized trial showed that 1mg/kg/day of maritime pine was able to improve symptoms of ADHD. [1](https://link.springer.com/article/10.1007/s00787-006-0538-3)
00:34:48 - Clinical trials from the 1970s showed evidence that caffeine is a safe option for treating adolescents with ADHD. [1](https://journals.sagepub.com/doi/full/10.1177/0269881114541014)
00:36:40 - A recent randomized controlled trial showed that vitamin D + magnesium improved symptoms of ADHD in adolescence. [1](https://pubmed.ncbi.nlm.nih.gov/16846100/), [2](https://bmcpediatr.biomedcentral.com/articles/10.1186/s12887-021-02631-1)
00:39:56 - Rhonda's recommendation for children's multivitamin. 
00:42:02 - **Q**: What are your thoughts about using Heart Rate Variability (HRV) as KPI for health and fitness?
00:45:39 - **Q**: Do you still use CocoaVia?
00:46:51 - **Q**: Sugar consumption
00:47:32 - **Q**: What is the best / worst time of day to consume sugar?
00:49:58 - **Q**: What are your thoughts on glucose vs fructose?
00:55:24 - **Q**: If occasionally eating fruit, is this better with some fat / protein or alone?
00:56:24 - **Q**: Any thoughts on ‘natural’ artificial sweeteners (e.g. erythritol and stevia)? [1](https://academic.oup.com/femsec/article/96/6/fiaa079/5827635), [2](https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4033), [3](https://www.sciencedirect.com/science/article/abs/pii/S027869159800091X), [4](https://pubmed.ncbi.nlm.nih.gov/16277764/), [5](https://pubmed.ncbi.nlm.nih.gov/31869223/), [6](https://pubmed.ncbi.nlm.nih.gov/27956737/)
01:00:44 - **Q**: Would you talk about red light therapy? 
01:03:30 - One meta-analysis found a significant placebo effect in infrared lamps. [1](https://pubmed.ncbi.nlm.nih.gov/10955339/)
01:06:05 - **Q**: What are the benefits of cryotherapy aside from exercise recovery?
01:07:35 - **Q**: Does high dose omega-3 increase risk of atrial fibrillation?
01:11:04 - **Q**: Is there evidence that a high “good” fats diet with relatively low carbs is healthy, if not in ketosis?
01:13:15 - **Q**: We are so close to getting an outdoor sauna, but stuck after reading this recent study linking heat shock proteins to heart valve calcification: Do you interpret this as saying HSPs are the cause or effect of calcification in this scenario? [1](https://bmccardiovascdisord.biomedcentral.com/articles/10.1186/s12872-019-01294-2)
01:14:15 - **Q**: What parenting methods do you recommend?
01:16:21 - **Q**: Is it okay to use the sauna right after exercise?
01:16:43 - **Q**: What pro-fertility supplements would you suggest when trying to conceive?
01:18:57 - **Q**: What is the best broccoli supplement to take? (eg-BROC). Would it have any effect on thyroid function in an older menopausal woman?
01:20:55 - **Q**: When is the omega-3 supplementation spreadsheet going to go public?
01:21:26 - **Q**: What is better at giving us the benefits of stress shock proteins? Heat in a sauna or subzero temperatures in cryogenic therapy?
01:22:42 - **Q**: How would you recommend getting into ketosis?