00:02:40 - Why absorption of vital nutrients decreases with age. [1](https://academic.oup.com/jn/article/131/4/1359S/4686879)
00:04:07 - Vitamin B12 absorption decreases due to aging and problems with the stomach and intestines. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4110863/) [2](https://pubmed.ncbi.nlm.nih.gov/8612992/) [3](https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/)
00:06:07 - Vitamin D production decreases with age and many conditions that affect fat absorption may affect vitamin D3 supplement bioavailability. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6631968/)
00:09:25 - The health benefits and risks associated with eating dark chocolate during pregnancy. [1](https://www.sciencedirect.com/science/article/pii/S1047279710001213?via%3Dihub) [2](https://academic.oup.com/eurheartj/article/30/12/1530/550402) [3](https://www.nature.com/articles/jp2009101) [4](https://www.frontiersin.org/articles/10.3389/fphar.2014.00281/full)
00:17:24 - Hormonal birth control and associations with ovarian cancer and healthspan. [1 2](http://cancer.gov/about-cancer/causes-prevention/risk/hormones/oral-contraceptives-fact-sheet)
00:21:30 - Hormonal birth control increases risk of clots, high blood pressure, and gallstones. [1](https://www.stoptheclot.org/about-clots/webinar_contra/birth_control_clots/) [2](https://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.83.8.1113)
00:22:40 - There is a small, yet significant, decrease in lifespan associated with taking oral birth control. [1](https://pubmed.ncbi.nlm.nih.gov/3523849/#:~:text=Results%20drawn%20from%20these%20data,decreases%20up%20to%2088%20days.) [2](https://pubmed.ncbi.nlm.nih.gov/1569975/)
Information on birth control options by the [American College of Obstetricians and Gynecologists (ACOG)](https://www.acog.org/patient-resources/faqs/contraception/combined-hormonal-birth-control-pill-patch-and-ring) .
00:24:28 - Modifiable risk factors for reducing risk of cancer.
00:26:48 - Risks of using NSAIDS (nonsteroidal anti-inflammatory drugs) include stomach ulcers, clots and stroke, decreased muscle gains, and kidney injury. [1](https://www.bmj.com/content/357/bmj.j1909) [2](https://jamanetwork.com/journals/jama/fullarticle/2130316) [3](https://jamanetwork.com/journals/jama/article-abstract/2130296) [4](https://www.bmj.com/content/362/bmj.k3426) [5](https://stm.sciencemag.org/content/4/132/132ra54) [6](https://www.sciencedaily.com/releases/2017/08/170828125123.htm) [7](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4036661/)
00:32:31 - What the scientific literature say about alternatives to NSAIDS include acetaminophen (Tylenol) and phytosomal curcumin. [1](https://pubmed.ncbi.nlm.nih.gov/19678780/)
00:38:00 - Healthy levels of iron and ferritin.
00:41:15 - Vitamin C improves bioavailability of iron but coffee, antacids, phytic acid, tannins, and oxalate can decrease bioavailability. [1](https://pubmed.ncbi.nlm.nih.gov/21462105/) [2](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/inhibition-of-nonhaem-iron-absorption-in-man-by-polyphenoliccontaining-beverages/5CFF5FF58F6CBA86D3646981A7DF0418) [3](https://econtent.hogrefe.com/doi/abs/10.1024/0300-9831/a000036)
00:44:58 - Whether or not to combine aerobic exercise with resistance training in the same workout. [1](https://pubmed.ncbi.nlm.nih.gov/22002517/) [2](https://pubmed.ncbi.nlm.nih.gov/25546450/)
00:48:12 - Running in a hot environment vs. sauna
00:50:06 - Pycnogenol is a phenolic compound that has been shown in very early clinical trials to improve diabetes [1](https://www.sciencedirect.com/science/article/pii/S0024320504006496) [2](https://care.diabetesjournals.org/content/27/3/839.1.short) , asthma [3](https://www.liebertpub.com/doi/abs/10.1089/10966200152744472?casa_token=zTwkUZYrlOoAAAAA:1PMG4ksSed7n8mEDh69PHYnrqBl1oK5Q06uK2o5ikRj7rfz0j-I2znvJ8wQkdUl3su4vNh6TaDQ) [4](https://www.tandfonline.com/doi/full/10.1081/JAS-200038433?casa_token=6HFPOI5fdZIAAAAA%3AuUZMqbfqPpTRzUKfDelajZ0x0sfHZMILSZXyJooF-5lMX37SpJ8MFAqmse17g6-ltHf-0S-bZg7J) , osteoarthritis [5](https://www.sciencedirect.com/science/article/pii/S0271531707002199) [6](https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2376?casa_token=8PnuZY1LwqgAAAAA:DlbLu8LBJ56XpmNenDJOjWKM8mDM3TAIHKvzNiJ81TFsnMsLlBzZic9mC8PS8RL7EGNRa_y38g4ygak) , erectile dysfunction [7](https://www.tandfonline.com/doi/abs/10.1080/00926230390155104?casa_token=0mRuUDKW8UgAAAAA:dwSA2LTz5mYi17n6B5DXBk9Y4ihsVQ6HqBs1PzJLWlf6UK35D3SdHQbBtYQKCgNP4BbPyuxWYvxi) [8](https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.3462?casa_token=lE3S_uSajbMAAAAA%3AblYpMj4kjdvpOiDRWcPK_EF0dbGKoNW5VkKYxwaLMJVVA5Wp0Zr-Sr-AFX-5-t7PRgw1ve5A1pWSzlo) [9](https://pagepressjournals.org/index.php/aiua/article/view/aiua.2015.3.190) , and venous insufficiency [10](https://www.sciencedirect.com/science/article/pii/S0944711300800598) [11](https://www.sciencedirect.com/science/article/pii/S094471131000142X) .
00:56:05 - Tips for heat acclimation.
00:59:12 - Supplementing with melatonin likely does not inhibit natural production of melatonin in the pineal gland. [1](https://www.ncbi.nlm.nih.gov/books/NBK550972/)
01:01:46 - Thoughts on eating right before using the sauna.
01:02:34 - Erythritol, a non-caloric sweetener, does not seem to affect the microbiome like other non-caloric sweeteners. [1](https://doi.org/10.1079%2FBJN20051546) [2](https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4033) [3](https://www.sciencedirect.com/science/article/pii/S027869159800091X?via%3Dihub) [4](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/human-gut-microbiota-does-not-ferment-erythritol/87A2797F505A71C1E5EA3ADDD2E2A166)
01:06:25 - Could donating blood plasma result in reverse aging? [1](https://news.berkeley.edu/2020/06/15/diluting-blood-plasma-rejuvenates-tissue-reverses-aging-in-mice/) [2](https://www.aging-us.com/article/103418)
01:07:30 - Plasma exchange between older and younger mice resulted in rejuvenation of the older mouse. [1](https://www.nature.com/articles/ncomms13363)
01:14:00 - [FoundMyFitness topic page on Berberine](https://www.foundmyfitness.com/topics/berberine)
01:16:30 - Berberine has been shown in early clinical studies to improve diabetes [1](https://www.hindawi.com/journals/ecam/2012/591654/) [2](https://www.foundmyfitness.com/topics/berberine#bibid-345ced96150e65bee78b8999318b6734) , irritable bowel syndrome [3](https://www.foundmyfitness.com/topics/berberine#bibid-9d2545c6be0f1b84b390cd656ba756eb) , and dyslipidemia [4](https://www.foundmyfitness.com/topics/berberine#bibid-b8b2a3e86e5e66c01b05006724cf5504) [5](https://www.foundmyfitness.com/topics/berberine#bibid-1d27b9388b44fded9626a3bbd970c14d) .
01:24:30 - Although berberine and metformin have similar mechanisms of action, early preliminary evidence suggests berberine likely does not impair exercise-induced adaptations like metformin does. [1](https://doi.org/10.22100/ijhs.v5i2.610) [2](https://doi.org/10.18502/ijdo.v11i4.2882)
01:28:24 - Safety of berberine and interaction with drugs.
01:31:25 - Quercetin as a senolytic. [1](https://onlinelibrary.wiley.com/doi/full/10.1111/acel.12344) [2](https://www.nature.com/articles/s41591-018-0092-9)
01:35:05 - [FoundMyFitness Podcast on cellular senescence with Judith Campisi](https://www.foundmyfitness.com/episodes/judy-campisi)
01:39:33 - Quercetin with dasatinib have been shown in animal studies to treat Alzheimer's disease. A human clinical trial is currently ongoing. [1](https://onlinelibrary.wiley.com/doi/full/10.1111/acel.12840) [2](https://www.nature.com/articles/s41593-019-0372-9) [3](https://clinicaltrials.gov/ct2/show/NCT04063124)
01:40:47 - Quercetin and dasatinib have been shown to treat idiopathic pulmonary fibrosis in an open label study. [1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331226/) [2](https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(18)30629-7/fulltext)
01:42:25 - Quercetin and dasatinib are currently being researched for their potential to improve kidney function in those with kidney disease. [1](https://mayoclinic.pure.elsevier.com/en/publications/increased-renal-cellular-senescence-in-murine-high-fat-diet-effec) [2](https://pubmed.ncbi.nlm.nih.gov/32223312/) [3](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6796530/)