Sleep is the one lever that will affect the broadest number of factors.

Today, we’re experiencing a variety of conditions that are brought on by eating poorly, being sedentary, not effectively managing our stress, and not sleeping well. We show up to a doctor’s office and we expect them to undo the decades of damage that we’ve done to OURSELVES.

It’s asking a lot to think that a single pill will come out and undo decades of siphoning the standard American diet and being sedentary.

There have been a few randomized controlled trials that show that about 4-5 grams of glycine prior to bed can actually boost sleep quality and efficiency ... I couple that, sometimes, with magnesium, which has also been shown, about 500 milligrams every day, [to] boost sleep as well.

Eating a diet high in produce provides amble antioxidants and minerals that elbow out, in the digestive track, room for the absorption of heavy metals.

You’re going to get the most bang for your buck if you do two things: prioritize protein and cut out ultra-processed foods. That’s a recipe for satiety.

We're told over and over again by certain people in the online nutrition space that eating lots of protein isn't good for us; it's bad for our kidneys, which is something that has been thoroughly debunked in the scientific literature ... For people with healthy kidneys, you can basically eat all the protein that you want.

The quote is something like, 'I shall not waste my days trying to prolong them; I shall use my time.'

BPA, found in many plastics, mimics estrogen in the body.

We’ve suffered as a society because we like to outsource various aspects of our lives.

If you think about just the mere fact that having more muscle means a greater ability to dispose of glucose, I think that right there makes it worth getting to the gym just for that reason alone.

There have been studies that show that we tend to eat more when we eat our food on bigger plates versus smaller plates. Portion control is super important ... We think that we're operating under the guise of free will, but there are all these external forces that dictate how much we eat.

There have been correlational studies that show that the wider our waists, the smaller our total brain volume.

Today, a woman's lifetime risk of developing breast cancer is about one in six. Fifty years ago, it was one in twenty.

Certain plant compounds, such polyphenols and sulforaphane, both high in berries and cruciferous vegetables, stimulate the body’s production of glutathione.

Two-thirds of adults in this country are either overweight or obese. And we are on trend by the year 2030 to have half of the adult population obese.

When you're underslept, you tend to crave more carbs and fat—more junk foods. In fact, you eat, on average, ~400 more calories on a day that your underslept.

The problem with endocrine-disrupting chemicals is that their toxicity curve, instead of being linear, can be more U-shaped—that's what's dangerous about them.

One study found that, upon examination of umbilical cord blood, there were ~300 industrial chemicals present that shouldn’t be .

The sun has medicinal value, and few of us get enough of it.

What you put on your body, you put in your body.

I think that that's rule number one is to cook at home more ... The more that we can cook at home, the better.

Genes are not destiny, but they do help determine what the standard American diet and lifestyle will do to you.

On one night of poor sleep, you have ~30% higher levels of amyloid beta in your cerebrospinal fluid the next day.

The average baby is exposed to 287 industrial chemicals in utero.

We're addicted to mouth pleasures like we're addicted to genital pleasures.

When you do the same things every day, you tend to start to overlook them. It's difficult, if not impossible, to maintain an appreciative relationship with something that's always there.

Researchers speculate that air pollution might be responsible for 20% of Alzheimer's disease cases—if not more.

UVA rays from the sun increase nitric oxide in the body—this opens capillaries, boosts blood flow, and lowers blood pressure.

Bright light exposure at the wrong time of day can act like a carcinogen.

People in the fitness world know that protein is a valuable macronutrient, but it isn't something the population at large is aware of.

There's literally no safe level of artificially-created, man-made trans fat consumption.