00:00:00 - Beginning of Q&A
00:01:37 - **Q:** How often people should exercise in cardio zones 2 and 5 for health and longevity? [1](https://pubmed.ncbi.nlm.nih.gov/11708692/), [2](https://pubmed.ncbi.nlm.nih.gov/25844730/)
00:06:44 - **Q:** How to find a high-quality omega-3 supplement? See iFOS spreadsheet. [1](https://docs.google.com/spreadsheets/d/1-Esvk9NGLou9QEKsP-O4oXLN1lcQ7lmVRKSPhN4oyLo/edit#gid=0) 
00:10:57 - **Q:** What are the harms of having a high vitamin D level? [1](https://www.mdpi.com/2072-6643/10/8/953/htm), [2](https://bmcnephrol.biomedcentral.com/articles/10.1186/s12882-020-01925-3), [3](https://academic.oup.com/ajcn/article/104/4/1039/4557126?login=false), [4](https://jamanetwork.com/journals/jama/fullarticle/2678621)
00:17:43 - Monitoring heart rate with wrist vs. chest devices
00:18:35 - **Q:** Does sulforaphane break down dihydrotestosterone (DHT) and prevent male balding? [1](https://www.sciencedirect.com/science/article/abs/pii/S0006291X16302881)
00:19:35 - **Q:** Does resveratrol blunt exercise benefits, increase cholesterol, or damage the heart? [1](https://pubmed.ncbi.nlm.nih.gov/32755594/), [2](https://pubmed.ncbi.nlm.nih.gov/28182820/), [3](https://pubmed.ncbi.nlm.nih.gov/21385509/) 
00:28:18 - **Q:** What’s the optimal range for vitamin D levels? [1](https://www.bmj.com/content/348/bmj.g3656)
00:28:32 - **Q:** Are xylitol or sorbitol safe? [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/)
00:30:16 - **Q:** Is sauna safe for those with a heart valve replacement or organ transplant? [1](https://pubmed.ncbi.nlm.nih.gov/15912031/)
00:30:44 - **Q:** Does berberine inhibit the beneficial effects of exercise?
00:32:07 - **Q:** What are the benefits of collagen peptide supplementation? Particularly type 1 and 3?
00:33:31 - **Q:** Should oils be avoided in the diet? What about olive oil?
00:35:38 - More thoughts on berberine
00:35:21 - Rhonda's opinion on microwaves
00:35:55 - **Q:** Do you have recommendations for labs to request and how to track data?
00:42:07 - **Q:** Do infrared saunas increase melatonin production?
00:42:50 - **Q:** Which supplements slow or prevent macular degeneration?
00:43:56 - **Q:** Is a ketogenic diet safe for women?
00:49:14 - Brand comparison for omega-3 index test
00:50:09 - **Q:** Which supplements increase IGF-1?
00:50:55 - **Q:** Are consumer tests for epigenetic age accurate?
00:53:12 - **Q:** Is electromagnetic frequency (EMF) exposure dangerous?
00:55:54 - **Q:** Do you have a recommended protocol for someone diagnosed with COVID?
01:00:11 - **Q:** What are the benefits of taking vitamin C in liposomal or intravenous form?
01:03:25 - **Q:** How can people prevent autoimmune diseases after a viral infection?
01:06:54 - **Q:** Do you need to fast for 16 hours or more to get any benefit?
01:12:30 - **Q:** How do melatonin and insulin levels change in the winter vs summer?
01:15:58 - **Q:** How can someone measure their glycemic response after a meal without a continuous glucose monitor (CGM)?
01:18:07 - **Q:** Does time spent in the sauna count as moderate-intensity exercise?
01:18:29 - **Q:** Can hot tubs provide the same benefits as sauna?
01:19:17 - **Q:** What lifestyle factors can reduce heart disease and Alzheimer’s risk for people with an APOE4 allele?
01:20:07 - **Q:** What’s the best way to dose urolithin A?
01:24:48 - **Q:** What type of sauna does Rhonda use?
01:25:43 - **Q:** Are there risks to long-term use of mushroom extracts?
01:26:55 - **Q:** What are the best lifestyle interventions for osteoarthritis?
01:28:03 - **Q:** What is the relationship between appendix removal and Parkinson’s disease risk?
01:29:13 - **Q:** Are vaccine boosters still important to prevent the omicron variant?
01:34:22 - **Q:** Are probiotics stored at room temperature effective?
01:36:14 - More thoughts on vaccination against the omicron variant
01:40:21 - **Q:** Do vaccine boosters reduce the risk of long COVID?
01:41:50 - **Q:** Do vaccines reduce omicron viral load?
01:44:37 - **Q:** Are some people genetically immune to COVID?