00:00:00 - Beginning of Q&A
00:02:45 - **Q:** Do you have any new thoughts on Berberine beyond what's on the topics page?
00:04:08 - Daily berberine (600 milligrams) for 12 weeks or 900 mg per day for 8 weeks lead to 2.4 pound weight loss, better cholesterol profiles, and better glucose control in those taking antipsychotic medication. [1](https://pubmed.ncbi.nlm.nih.gov/34931749/), [2](https://www.sciencedirect.com/science/article/abs/pii/S0165178121001967)
00:05:30 - Two meta-analyses of 1,000 and 2,500 patients with diabetes found that berberine with lifestyle interventions was able to improve HbA1c, lipid profiles, and blood pressure better than lifestyle alone or placebo. [1](https://pubmed.ncbi.nlm.nih.gov/25498346/), [2](https://www.hindawi.com/journals/ecam/2012/591654/)
00:07:30 - A large phase 3 clinical study of 1,380 nondiabetic participants showed that 8 weeks of berberine increased high-density lipoprotein (HDL) cholesterol and reduced diastolic blood pressure, waist girth, triglycerides, total and non-HDL cholesterol, and risk of metabolic syndrome. [1](https://pubmed.ncbi.nlm.nih.gov/20498621/)
00:10:08 - **Q:** Dr. David Sinclair mentioned a key to longevity is making sure MTOR is downregulated. Eating protein is known to up-regulate it. I do CrossFit and I aim to eat around my body weight or a little more protein in grams. (~150 grams) Should I consider less protein?
00:19:13 - **Q:** We know that sauna use increases IGF-1 and HGH, yet studies do not show increased cancer in sauna users. Could it be that increased IGF-1 is not as bad as once thought?
00:23:11 - **Q:** Could you talk about vitamin B supplementation? How much of what do we need, absorption, and how bad is it to be deficient in vitamin B12?
00:25:16 - Common causes of vitamin B12 deficiency
00:28:10 - **Q:** Anti-aging products that work and ones to avoid. Could you talk about anti-aging ingredients that have evidence they work, like retinoids, vitamin C, hyaluronic acid, niacinamide? Can you also talk about their safety? For example, retinol has strong evidence for efficacy, but shouldn’t be used outdoors and the Environmental Working Group gives it a high hazard score of 9. Side note; isn’t retinol a common ingredient in supplements!? [1](https://pubmed.ncbi.nlm.nih.gov/15674885/),  [2](https://pubmed.ncbi.nlm.nih.gov/16243124/), [3](https://pubmed.ncbi.nlm.nih.gov/24891052/)
00:31:02 - Rhonda's personal skincare routine.
00:33:52 - **Q:** Dr. Longo has just stated on FB that getting more than 0.5g of EPA + DHA daily has "the opposite effect" (bad) on health, and is easily achieved by eating fish twice a week plus daily walnuts and olive oil. How is this contradiction possible?
00:36:18 - In Japan, the average omega-3 index is >8% and the expected life expectancy is ∼5 years longer than it is in the United States where the average omega-3 intake is ∼5%. [1](https://pubmed.ncbi.nlm.nih.gov/20228612/)
00:41:36 - **Q:** Could you list the supplements you have your mother taking? You had mentioned resveratrol a while back and I am curious if you still have her taking this. Also, what are the implications for it and breast cancer?
00:46:54 - **Q:** Is there a reason you don't take any NAD+ supplements, i.e., NR or NMN? [1](https://www.nutraingredients-usa.com/Article/2022/01/14/Majority-of-NMN-products-tested-by-ChromaDex-had-virtually-none-of-active-ingredient#)
00:54:13 - **Q:** Do you take n-acetyl cysteine?
00:57:41 - **Q:** Hi Rhonda, what is your understanding of the literature on Bacillus probiotic strains, or what some refer to as "soil-based organisms/probiotics"? These include Bacillus coagulans and Bacillus subtiIis, and B. clausi, among others. I have read some smaller studies of potential benefits on SIBO and IBS unique from lactic acid-based and other traditional probiotic strains. However, some questions remain regarding safety due to the lack of large-scale studies.
00:58:34 - **Q:** My wife would like to know what cleaning products you recommend and why? What kind of cleaning products should we stay away from?
00:59:27 - **Q:** Do moringa and broccoli sprouts work synergistically together? Is it worth combining them?
01:00:32 - **Q:** I am convinced that being in ketosis part of the time is healthy, but I have heard conflicting opinions about staying in ketosis. Can you explain why you are interested in maintaining ketosis rather than just being in mild ketosis after 14-16 hours of fasting followed by fasted exercise?
01:01:42 - **Q:** Thoughts on vitamin K2 (MK4 vs MK7)? It appears that MK4 needs to be taken more often throughout the day to reach a steady state, while MK7 can be taken once per day. Is MK4 worth this more frequent dosing?
01:02:56 - **Q:** Do you have any thoughts on boosting body mechanisms to accelerate the healing of rotator cuff injury? Have been reading about cissus quadrangularis, n-acetyl-glucosamine, BPC-157; but looking for new perspectives.
01:05:16 - **Q:** Arsenic in foods - you had mentioned that you used to give your baby sweet potatoes. I've avoided them because I was concerned with arsenic. Now as a toddler I give it to her. What are your thoughts on Sweet potatoes and regular potatoes? Do you recommend eating the skin for the nutrients or not eating the skin as to avoid the higher arsenic amounts?
01:06:18 - **Q:** You've spoken about the benefits of sulforaphane for a while but I don't see many longevity experts, such as David Sinclair, mentioning it. Thoughts on this?
01:07:01 - **Q:** I’m wondering if continuous glucose monitors can help customize a keto diet? Did your continuous glucose monitor give you insight into whether or not you’re in ketosis or maybe a glucose level that will kick you out?
01:07:42 - Seems like longevity research is often aimed at helping mid-life populations. As a 76 year-old female, I'd love to read/hear more about longevity studies or recommendations that apply to my age group.
01:09:25 - **Q:** COVID Booster and Aspiration of Injections. Are there any blood test(s) a patient can order without a doctor’s permission to test for COVID vaccine effectiveness and whether or not a previous infection has occurred? Debating whether or not to get a booster shot. And do you recommend requesting the injection to be aspirated?
01:12:09 - **Q:** I would also like to know about antibody immunity from the vaccine versus B and T cell immunity. Wasn't the vaccine developed with a certain spike protein in mind? If that spike protein changes, are its antibodies or another form of immunity that is continuing to protect us against severe disease?
01:14:05 - **Q:** What are your thoughts on pediatric vaccines for COVID?
01:15:40 - **Q:** Sulforaphane... some experts say to NEVER take any direct-acting antioxidants (vitamin A, C, E, NAC, etc.) with SFN (or within a 24-hour window ) as these direct-acting antioxidants will prevent the release of NRF2 as it's the actual pro-oxidant effect of SNF that causes the release of NRF2 and that will be neutralized by these direct-acting antioxidants. Is it true?
01:16:38 - **Q:** What supplements, if any, can potentially slow down age-related hearing loss (presbycusis)?
01:18:55 - **Q:** I'm pondering getting a temperature regulation system for my bed. How impactful has the ChiliPad been for you?
01:21:09 - **Q:** In your interview with Satchin Panda it was explained that drinking coffee during the restricted period of TRE can blunt some of the positive benefits. Is this due to ingredients in the coffee or tea specifically, or would a caffeine pill on its own have the same effect? I'm on a stimulant medication for ADHD and I'm wondering if it's the stimulating aspect alone that's causing the reduction in positive benefits.
01:22:56 - **Q:** Do you recommend any choline supplements, and if so, what dosage?
01:25:33 - **Q:** What are your thoughts on the carnivore diet?
01:26:38 - **Q:** What is your opinion of Akkermansia for intestinal health?
01:27:26 - **Q:** What brand of bottled water do you consume?
01:27:33 - **Q:** Do you have any information about increasing brown adipose tissue? There are some supplements touting BAT promotion. Do any work?
01:28:10 - **Q:** Creatine. Since it's such an important compound in our body, could we look up some research about it and different forms of creatine. There are a lot of contradictory studies about it.
01:28:53 - **Q:** Dr. Brad Stanfield has been talking about the benefits of fisetin on youtube. Have you found there to be any benefits to better health and/or lifespan?
01:29:34 - **Q:** How safe and effective is TA-65?