00:02:35 - Zinc is a potent inhibitor of the SARS-CoV RNA polymerase in vitro. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2973827/)
00:03:08 - 80mg/day of zinc can decrease the duration of the common cold. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5418896/), [2](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5418896/)
00:04:15 - Quercetin is a safe, over-the-counter flavonoid that helps transport zinc into cells and has antiviral properties against respiratory viruses. [1](https://pubs.acs.org/doi/abs/10.1021/jf5014633), [2](https://jvi.asm.org/content/78/20/11334.full), [3](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/)
00:05:54 - In vitro and clinical studies have shown elderberry can shorten the duration of the flu by 3-4 days by creating a stronger antibody response and increasing inflammatory cytokines. [1](https://www.ncbi.nlm.nih.gov/pubmed/9395631)
00:07:32 - Elderberry has also been shown to shorten the length of the common cold by 2 days. [1](https://www.sciencedirect.com/science/article/pii/S0168170219304198?via%3Dihub), [2](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/)
00:11:01 - Is reinfection with SARS-CoV-2, the virus that causes COVID-19, possible?
00:13:08 - Antibody response to other coronaviruses last as short as 1 year but can last longer. [1](https://academic.oup.com/jid/article/193/6/792/1031353), [2](https://wwwnc.cdc.gov/eid/article/23/7/17-0310_article), [3](https://www.sciencemag.org/news/2020/04/unprecedented-nationwide-blood-studies-seek-track-us-coronavirus-spread#)
00:14:27 - Infection with SARS-CoV-2 leads to an antibody response and has been shown to prevent reinfection in non-human primates. [1](https://www.nature.com/articles/s41591-020-0897-1), [2](https://www.biorxiv.org/content/10.1101/2020.03.13.990226v1)
00:16:15 - Serological surveys being led by Dr. Michael Busch MD Ph.D. at UCSF school of medicine are looking at how long antibodies provide protection and the possibility of herd immunity. [1](https://www.sciencemag.org/news/2020/04/unprecedented-nationwide-blood-studies-seek-track-us-coronavirus-spread#)
00:17:34 - The tests for COVID-19 are not perfect and can have false positives or false negatives. [1](https://www.medrxiv.org/content/10.1101/2020.04.05.20053355v2), [2](https://jamanetwork.com/journals/jama/fullarticle/2762452)
00:21:20 - Cocoa flavonoid has been shown to improve circulation, improve cognition, and reduce skin wrinkling.
00:22:03 - Patients with peripheral artery disease were able to walk 46 yards longer in a 6 minute walking test after supplementing with cocoa for 6 months. [1](https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.119.315600)
00:22:39 - Dark chocolate was able to improve cycling distance by 17% in healthy young males. [1](https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0106-7)
00:23:09 - Daily supplementation of 800mg cocoa was able to improve circulation and decrease systolic blood pressure by 5 points and diastolic blood pressure by 3 points. [1](https://www.ncbi.nlm.nih.gov/pubmed/25380152)
00:24:37 - A single supplement of 450mg cocoa increases blood flow in the brain. In those with mild cognitive impairment daily 990mg cocoa for 8 weeks improved verbal fluency and mental tests. [1](https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=16794461), [2](https://www.ncbi.nlm.nih.gov/pubmed/25344629), [3](https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=22892813)
00:25:45 - In a randomized, double-blind, placebo-controlled study, women taking 320 mg of cocoa flavanols for 24 weeks improved facial wrinkles & objective skin elasticity. [1](https://www.ncbi.nlm.nih.gov/pubmed/26581682)
00:26:22 - Cocoa products can have high levels of cadmium and lead. I use CocoaVia because it has no minimal levels of cadmium and lead in their cocoa. [1](https://www.tandfonline.com/doi/abs/10.1080/19393210.2017.1420700)
00:28:40 - Supplements that have been shown to improve migraines.
00:29:54 - Intravenous magnesium is effective in reducing symptoms of migraines with aura for people who actively have a migraine however there are also studies failing to show an effect. [1](https://headachejournal.onlinelibrary.wiley.com/doi/epdf/10.1111/j.1526-4610.2011.02062.x), [2](https://www.ncbi.nlm.nih.gov/pubmed/11719739), [3](https://www.jem-journal.com/article/S0736-4679(99)00220-6/abstract)
00:30:54 - IV magnesium has been shown in studies to effectively treat active migraines in 50-87% of cases. [1](https://www.ncbi.nlm.nih.gov/pubmed/8984087), [2](https://www.ncbi.nlm.nih.gov/pubmed/11251702), [3](https://www.ncbi.nlm.nih.gov/pubmed/12110110)
00:31:53 - Magnesium affects the vascular tone in the brain and reduces the spread of decreased neuron activity that causes migraines in rats. [1](https://www.ncbi.nlm.nih.gov/pubmed/630136), [2](https://www.ncbi.nlm.nih.gov/pubmed/3031235)
00:32:07 - Epidemiological data shows that people with migraines are more likely to be deficient in magnesium [1](https://journals.sagepub.com/doi/abs/10.1177/0333102414564891?rfr_dat=cr_pub%3Dpubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&journalCode=cepa)
00:33:00 - Clinical studies show that 12 weeks of daily 600mg oral magnesium can reduce the duration and frequency of migraines. However studies using 243-360mg magnesium failed to show an effect. [1](https://www.ncbi.nlm.nih.gov/pubmed/1860787)
00:37:27 - In a double-blind, randomized, placebo-controlled trial 300mg/day CoQ10 for 3 months 48% of the participants reported a decrease in the number of days with headaches and in the frequency of migraines by at least half. [1](https://www.ncbi.nlm.nih.gov/pubmed?term=15728298)
00:38:07 - A combination of CoQ10, Riboflavin (Vit B2), and magnesium for 3 months caused a decrease of 6.2 to 4.4 migraine days per month. [1](https://www.ncbi.nlm.nih.gov/pubmed/25916335)
00:38:50 - Exercising for 40 minutes three times a week has been shown to modestly decrease the frequency of migraines by 1 less migraine per month. [1](https://www.ncbi.nlm.nih.gov/pubmed?term=21890526)
00:39:12 - Saunas may be useful for treating _tension_ headaches [1](https://pubmed.ncbi.nlm.nih.gov/25636135/?from_single_result=sauna+tension+headache&expanded_search_query=sauna+tension+headache)
00:40:20 - Ketones have been shown to cause 3.73 fewer days of migraine per month. In addition, 74% of the ketone group said their symptoms were reduced in half compared to 9% in the control.
00:42:15 - FoundMyFitness interview with _George Brooks PHD on Lactate Shuttle Theory, Relevance for Traumatic Brain Injury, & More_. [1](https://www.foundmyfitness.com/episodes/george-brooks)
00:48:12 - Supplementation with magnesium-L-threonate enhanced many different forms of learning & memory in both young and aged rats. [1](http://www.sciencedaily.com/releases/2010/01/100127121524.htm)
00:49:38 - Anecdote time! Rhonda’s recent incorporation of moringa: whether there is overlap with moringa and prostaphane supplements, how much moringa I take, and how to make it more palatable.
00:56:01 - FMF Vitamin C topic page [1](https://www.foundmyfitness.com/topics/vitamin-c)
01:02:29 - Heat and cold therapy for boosting the immune system [1](https://www.foundmyfitness.com/episodes/covid-19-episode-1)
01:06:10 - Cold therapy use leads to an acute increase in circulating immune cells and habitual winter swimmers have higher numbers of immune cells and 40% fewer respiratory infections. [1](http://ncbi.nlm.nih.gov/pubmed/10444630), [2](http://www.ncbi.nlm.nih.gov/pubmed/10735978), [3](http://www.sciencedirect.com/science/article/pii/S0306987703002706)
01:06:51 - Long-term cold-water immersion at 57°F (14°C) for 1 hour (3 times a week for 6 weeks) in healthy males was shown to increase lymphocyte numbers and reduce the number of colds [1](http://www.ncbi.nlm.nih.gov/pubmed/8925815)
01:10:12 - Comparing the efficacy and safety of infrared saunas vs traditional saunas.
01:15:50 - The signs and symptoms of too much calcium and what role parathyroid hormone has in regulating calcium.
01:18:44 - The role of Vitamin K1 and K2 and their theoretical ability to reduce calcium atherosclerotic plaques in blood vessels.
01:23:25 - Addressing the myth that fish consumption is associated with cognitive impairment.
01:26:33 - There is not enough research on TMAO and lectins to make any conclusions.
01:31:47 - Plant based diets may not be able to provide optimal levels of DHA and EPA in some people.
01:33:37 - Rapid fire questions
01:33:39 - For APOE 4 carriers, higher doses of DHA may be needed if supplementing compared to dietary sources.
01:36:12 - It is not known if liposomal glutathione enters the brain.
01:37:35 - Sulforaphane and creatine can mitigate muscle mass loss during weight loss. [1](https://www.foundmyfitness.com/topics/creatine), [2](https://www.foundmyfitness.com/episodes/sulforaphane)
01:38:26 - There are pharmacological trial drugs in the pipeline for increasing NAD+
01:39:13 - What SNPs most affect our response to COVID-19
01:40:28 - My thoughts on the future of COVID-19 treatment including remdesivir, monoclonal antibodies.