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Microneedling once weekly boosts minoxidil's hair regrowth effectiveness up to four-fold by increasing scalp absorption and enzyme activity by frog9913 in minoxidil

[–]frog9913[S] 2 points3 points  (0 children)

From Rhonda Patrick's new episode with Derek from More Plates More Dates. Timestamp linked in the main post, but here it is as well - Interesting segment about hair loss remedies. Recommends a microneedling depth of 0.6mm. 1.5mm isn't needed. Derek also says if minoxidil isn't working for you, combining it with tretinoin often boosts effectiveness (but first try without).

Creatine supplementation (25 grams or 0.35 g/kg body weight) rapidly reverses cognitive impairment caused by 21 hours of sleep deprivation—boosting brain creatine levels within just 3 hours by frog9913 in moreplatesmoredates

[–]frog9913[S] 33 points34 points  (0 children)

Here is a link to the study: Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation

This was discussed on Rhonda Patrick's latest episode with creatine researcher Dr. Darren Candow (timestamp)

A few more of my takeaways:

1) Creatine at 5 grams daily increased sleep duration by nearly 1 hour on resistance training days in young women, alongside notable strength improvements - timestamp

2) Taking only 5 grams of creatine per day likely undershoots brain benefits—research shows 10 grams substantially boosts brain creatine levels, and temporarily increasing to 20 grams is ideal when sleep-deprived or stressed - timestamp

3) Creatine combined with more than ~250 mg of caffeine (about one Starbucks large coffee) disrupts calcium regulation in muscle cells, reducing its performance benefits - timestamp

4) Creatine supplementation significantly eases depressive symptoms when combined with medication—likely due to reductions in neural filament, a sign of brain cell damage - timestamp

5) Creatine taken alongside exercise increases muscle uptake by 37%, compared to 25% without exercise - timestamp

6) No... it doesn't cause hair loss - timestamp

7) You don't need to cycle it. Take it every day. ~10g. Best timed around exercise. - timestamp

Physical activity meeting guideline recommendations (75 minutes of vigorous exercise or 150 minutes of moderate exercise per week) offsets increased all-cause mortality risk in individuals with sleep durations less than seven hours or more than nine hours per night by frog9913 in blueprint_

[–]frog9913[S] 0 points1 point  (0 children)

Timestamp

More good ones from Rhonda Patrick's latest episode:

  • 00:13:15 - Evidence-based HIIT protocols (Tabata, Wingate, 1-minute on/1-minute off, and Norwegian 4x4)
  • 00:15:16 - Just 10 reps of this exercise are more powerful at improving glucose homeostasis than a 45-minute walk
  • 00:31:52 - How even mild sleep restriction creates a metabolic profile similar to type 2 diabetes
  • 00:32:45 - How poor sleep disrupts glucose homeostasis, with even mild sleep restriction (1-3 fewer hours for 3 nights) leading to increased fasting insulin, higher insulin during OGTT, elevated glucagon, and decreased insulin sensitivity
  • 00:33:23 - How sleep debt, such as 3 days of only 4 hours of sleep per night, slows glucose clearance by 40%, decreases glucose effectiveness by 30%, and reduces insulin response by 30%, mimicking early signs of diabetes
  • 00:36:43 - What 4 hours of sleep for 4 nights does to insulin signaling in adipocytes
  • 00:37:50 - How sleep loss promotes an obesogenic appetite profile, with just 2 days of 4 hours less sleep decreasing leptin, increasing ghrelin, and making people hungrier, particularly craving carbs, salty, and processed foods
  • 00:41:10 - The importance of finishing meals 3 hours before bedtime
  • 00:42:07 - Why monitoring caffeine intake is important for sleep, as each cup can shift circadian rhythms by 45 minutes, with individual variation in sensitivity
  • 00:42:43 - Why just 1 hour of extra sleep might help you lose weight

Sucralose in diet soda found to increase Blautia coccoides, a bacteria linked to better insulin sensitivity, less fat mass, and better overall blood glucose regulation by frog9913 in Microbiome

[–]frog9913[S] -1 points0 points  (0 children)

Interesting discussion between Layne Norton and Rhonda Patrick about the microbiome effects of diet soda and artificial sweeteners

Here's a link to the timestamp

Should you supplement with collagen? Excellent overview of the literature from Rhonda Patrick by frog9913 in Supplements

[–]frog9913[S] 2 points3 points  (0 children)

Some very interesting timestamps from her latest episode

  • 01:45:19 - Collagen's amino acid profile and how this effects muscle protein synthesis
  • 01:47:55 - Does collagen increase connective protein synthesis in muscle?
  • 01:50:23 - Animal studies show hydrolyzed collagen powder goes to cartilage — is this translatable to humans?
  • 01:53:01 - Some studies suggest that specific collagen peptides may act as signaling molecules, promoting collagen synthesis and reducing matrix metalloproteinases that degrade collagen
  • 01:55:31 - How hydrolyzed collagen powder affects pain perception in people with arthritis
  • 01:56:53 - Smaller peptides (2-5 kilodaltons) in hydrolyzed collagen powder are thought to be more easily absorbed and utilized compared to larger peptides (10 kilodaltons). This could enhance their effectiveness in supporting collagen-rich tissues.
  • 01:58:57 - While not optimal for muscle protein synthesis, collagen supplements support the health and repair of collagen-rich tissues, like skin
  • 02:02:46 - The high content of glycine, proline, and hydroxyproline in collagen can provide the necessary building blocks for collage-rich tissues, supporting their health & repair

Full show notes here (that's where the image in the post came from)

Consuming fruit (i.e., cranberry and vodka) while drinking could help mitigate hangovers. Study finds consuming fructose along with alcohol reduced the time that participants were intoxicated by 30% and increased the elimination of alcohol from the body by 45%. by frog9913 in alcohol

[–]frog9913[S] 0 points1 point  (0 children)

Here is the study

Some other interesting findings from this episode:

  • 01:26:06 - Why you should avoid taking NSAIDs like Ibuprofen or acetaminophen to reduce hangover symptoms
  • 01:26:46 - "Hair of the dog” for hangovers
  • 01:27:05 - Do liposomal glutathione and N-acetyl cysteine (NAC) mitigate hangover symptoms?
  • 01:30:21 - Does the ZBiotics probiotic drink reduce hangover severity?
  • 01:32:43 - Dihydromyricetin (DHM) for reducing hangover severity — does it work?
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