00:01:40 - **Q:** Is there strong evidence that kale is not healthy after all?
00:03:15 - Kale has high enough levels of vitamin K1 to provide vitamin K2 benefits.
00:06:43 - Dietary oxalate does not increase risk of kidney stones in most people. [1](https://sci-hub.tw/https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1440-6047.1999.00038.x)
00:12:20 - Commercially grown kale does not have high levels of thallium.
00:14:34 - **Q:** Can supplementing with iron cause toxicity and expedite aging?
00:16:31 - **Q:** Are food sensitivity tests accurate and useful?
00:17:30 - Unlike food allergy tests, food sensitivity tests are not accurate or useful. [1](https://www.jacionline.org/article/S0091-6749(10)01569-1/fulltext#secd13971049e2311)
00:18:50 - IgE antibodies correlate with food allergy but IgG antibodies do not. [1](https://pubmed.ncbi.nlm.nih.gov/20462631/) [2](https://pubmed.ncbi.nlm.nih.gov/19577283/)
00:19:46 - **Q:** What are your recommendations for electrolyte replenishment after a sauna session?
00:20:29 - **Q:** Any tips on lowering high oxidized LDL when the diet is already healthy? Have specific supplements been shown effective? [1](http://www.sciencedirect.com/science/article/pii/S0168822712000101) [2](https://pubmed.ncbi.nlm.nih.gov/8808491/) [3](https://www.sciencedirect.com/science/article/pii/S1756464611000089?casa_token=YA2BKD1XaKkAAAAA:ZaSuC3VeaR_u__3I9M3wz6sIicegPJSBscdHndTg5SeKCFJE1D2LiYiSeWilsdAq6G42eZ1_)
00:23:39 - **Q:** Does the bioavailability of standard vitamin C stack with the bioavailability of liposomal vitamin C? [1](https://www.tandfonline.com/doi/full/10.1080/13590840802305423) [2](https://wholefoodsmagazine.com/columns/vitamin-connection/the-science-of-vitamin-c-research-on-optimizing-blood-and-cellular-levels/)
00:26:11 - **Q:** Can high blood sugar be hormetic?
00:28:09 - **Q:** Are you worried about getting too much manganese in the diet? [1](https://www.atsdr.cdc.gov/ToxProfiles/tp151-c2.pdf) [2](https://www.atsdr.cdc.gov/ToxProfiles/tp151-c2.pdf)
00:29:55 - Women who took 20mg of manganese a day for 8 weeks had no signs or symptoms of manganese toxicity. [1](https://pubmed.ncbi.nlm.nih.gov/12949376/)
00:30:34 - **Q:** What is the significance of tracking the leukocyte:monocyte ratio?
00:32:18 - A low lymphocytes:monocytes ratio correlates with severity of many diseases such as inflammatory bowel disease, coronary artery disease, COVID, sepsis, rheumatoid arthritis, and cancer. [1](https://autoimmunhighlights.biomedcentral.com/articles/10.1186/s13317-019-0114-8) [2](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221743/) [3](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600553/) [4](https://pubmed.ncbi.nlm.nih.gov/31785981/) [5](https://onlinelibrary.wiley.com/doi/abs/10.1111/1756-185X.13157) [6](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221645/)
00:32:54 - Elderly rely more on the innate immune system compared to younger individuals. [1](https://onlinelibrary.wiley.com/doi/full/10.1002/jcla.21791)
00:33:28 - Higher innate immune activity compared to adaptive immune activity is associated with a 7-fold increased risk of cardiovascular events and 4.8-fold increased mortality. [1](https://pubmed.ncbi.nlm.nih.gov/25348369/) [2](https://pubmed.ncbi.nlm.nih.gov/28403540/)
00:35:30 - **Q:** Creatine supplementation - what is the best strategy with creatine supplementation? Should I supplement with creatine constantly or does my body need a break sometimes? [1](https://www.foundmyfitness.com/topics/creatine#bibid-ffdb9cf1ce29758d97b42240b9560db1)
00:36:38 - Heavy resistance training while supplementing with 20 to 30 grams of creatine per day can maintain higher intensity training, increase fat-free mass, and increase endurance strength [1](https://twitter.com/intent/tweet?text=%22In%20particular%2C%20evidence%20suggests%20that%20those%20participating%20in%20heavy%20resistance%20training%20while%20supplementing%20with%2020%20to%2030%20grams%20of%20creatine%20per%20day%20can%20maintain%20higher%20intensity%20training%2C%20increase%20fat-free%20mass%2C%20and%20increase%20endurance%20strength%22%C2%A0https%3A%2F%2Fwww.foundmyfitness.com%2Ftopics%2Fcreatine%3E)
00:36:57 - In adults with high cholesterol, daily supplementation with 5g of creatine for 8 weeks had a 6% reduction in total cholesterol, a 23% reduction in triglycerides, and a 22% reduction in VLDL. [1](https://twitter.com/intent/tweet?text=%22In%20adults%20with%20high%20cholesterol%2C%20daily%20supplementation%20with%205g%20of%20creatine%20for%208%20weeks%20had%20a%206%25%20reduction%20in%20total%20cholesterol%2C%20a%2023%25%20reduction%20in%20triglycerides%2C%20and%20a%2022%25%20reduction%20in%20VLDL.%22%C2%A0https%3A%2F%2Fwww.foundmyfitness.com%2Ftopics%2Fcreatine%3E)
00:39:01 - **Q:** How big a part of antiaging research are stem cells? How necessary are they beyond repairing tissues that don't heal anymore?
00:46:01 - **Q:** Are there risks to breastfeeding babies from mothers who have received mRNA vaccines?
00:46:49 - Neither mRNA from the Pfizer vaccine nor Moderna vaccine could be detected in breast milk in lactating mothers. [1](https://www.medrxiv.org/content/10.1101/2021.03.05.21252998v1)
00:51:45 - **Q:** Rhonda, what are your parenting styles? Sleep training, feeding habits, screen time, social/physical development,etc.
00:58:17 - **Q:** When the Fasting Mimicking Diet is not an option, is a 5-day water fast still considered safe for most? Gallbladder concerns? [1](https://pubmed.ncbi.nlm.nih.gov/1647144/)
01:01:32 - Rapid fire questions
01:01:41 - **Q:** I’d like to undertake a fasting mimicking diet of 5 days with the same protocols but using fresh food. Do I need to match just the calories and macro nutrients break down or is there more going on with the fast?
01:02:20 - **Q:** Where did you order your sauna ? What is the occupancy # for your sauna? Any special electrical outlet needed? How do you clean the sauna?
01:02:45 - **Q:** Could you please explain what happens with growth hormone during a 3-4 days fast?
01:04:22 - **Q:** How much time would you leave between a work-out and taking a resveratrol or vitamin C supplement so as not to risk blunting the positive effects of exercising?
01:04:40 - **Q:** Do you think that the use of higher dose infrared sauna blankets is a good substitute for saunas or hot baths?
01:05:10 - **Q:** I’ve been doing hot baths and it’s way harder than sauna! After 15 minutes at 106-108 degrees I can’t handle it anymore. Do you think it’s more effective than a sauna?
01:05:43 - **Q:** Is there any benefit of getting Omega-3 DHA/EPA from fish instead of from Algae?
01:07:21 - **Q:** Is there any reason not to take multiple forms of magnesium?
01:08:00 - **Q:** My genetic report states that supplemental vitamin E has been shown to have a negative impact on individuals with the rs1695(A;A) genotype by raising the levels of pro-inflammatory cytokines in the blood. Could you dive deeper into why this is the case?
01:09:11 - **Q:** What is the research behind polypodium leucotomos products for sun protection?
01:12:03 - **Q:** Do saunas confer benefits that exercise does not?
01:14:21 - **Q:** you discussed using predominantly kale (as opposed to Swiss chard and spinach) and blueberries (as opposed to apple and banana). I am wondering if you still include carrot, celery, lemon, and parsley, or if there might be any reason to stop including them?
01:15:41 - **Q:** I was wondering if I could do time restricted eating when breastfeeding?
01:16:56 - **Q:** Is there information centered on managing a longer fast if your weight is normal?
01:17:38 - **Q:** In your last crowd cast you described the ideal range of alcohol consumption as 1 drink a couple of times a week. How much actual alcohol is that?
01:18:22 - **Q:** I read a short item on the web saying that isothiocyanates help prevent certain diseases and that watercress has a lot. Is there anything you can say about this?
01:18:36 - **Q:** During extended fasts can one exercise to enjoy both the uncompromised benefits from apoptosis & autophagy while selectively protecting muscle tissue?
01:19:00 - **Q:** My wife is pregnant and had the first dose of Pfizer. We are nervous about the 2nd dose as it generally comes with the much higher immune response. Do you have any thoughts on waiting longer between doses and if that reduces the intensity of the immune response and potential negative effects of that on the fetus?
01:23:20 - **Q:** Is there evidence to support needing 50 grams of carbohydrates a day during breastfeeding?