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4 foods that support testosterone production: • Oysters and shellfish – packed with zinc, a mineral required to make testosterone (avoid regularly exceeding ~40 mg/day to reduce the risk of depleting copper) • Salmon and mackerel – a source of vitamin D, which helps regulate genes involved in testosterone synthesis • Dark leafy greens, almonds, and oats – supply magnesium, a cofactor for vitamin D-dependent enzymes; about half of Americans don’t get enough • Whole-fat yogurt and cheese – provide dietary fat, including saturated fat, which supports cholesterol production, the precursor for steroid hormones like testosterone

Dr. Rhonda Patrick just dropped a 3-hour masterclass on the Huberman Lab podcast. She shared 8 shocking truths about everyday things that are slowly making you sick: 1. Drinking water from glass bottles (has higher levels of microplastics than in plastic ones)

Fruits & vegetables likely account for a majority of people's dietary microplastic and PFAS intake. What’s frustrating is that this isn’t something you can just rinse off. In many cases, the contamination appears to be taken up into the food itself. Organic may reduce some of that exposure, but even organic farms can be affected when they’re near contaminated land or water. Should you stop eating produce? No. We should be much more upset about how widespread these chemicals have become, especially when children are being exposed through foods we otherwise consider healthy. One practical thing I think is worth considering is beta-glucan. There’s some evidence it may help support the excretion of PFAS, and given how unavoidable these exposures are becoming, that may be a useful tool, especially for families who can’t realistically eliminate every source.

Hanging from a bar for three minutes a day, total, may be one of the highest-ROI inputs for upper body mobility People who regularly hang tend to report less shoulder pain, less neck pain, and better-functioning backs Spread it across the day in 30–60 second bouts from a doorway pull-up bar or playground rig If a bar isn't accessible, downward dog is the functional equivalent

I had so much fun sitting down with the incredible Dr. Kelly Starrett (@thereadystate) for the latest episode of the FoundMyFitness podcast. He frames fitness and movement in a way that really resonates and cuts through trends and metrics. The goal isn't to get better at exercise, but to build a body you can trust. Our conversation is filled with actionable strategies for reducing pain, getting stronger, moving better, or simply feeling your best at every age. This is a can't-miss conversation. The episode is available now on YouTube, Spotify, and Apple Podcasts.

Sitting on the floor is one of the single highest-leverage habits you can have for staying mobile into old age The inability to get up and down off the ground unassisted is one of the top reasons people end up in nursing homes, yet most adults haven't practiced it in decades With this, you start restoring the end-range hip, knee, and ankle positions modern life strips away 20–30 minutes a day is all it takes

🚨 WATCH: The brilliant Dr. Rhonda Patrick (@foundmyfitness) reveals her top 8 most ESSENTIAL supplements for health and longevity on the @dbongino Show 👇 We're all taking notes ✍️ 🔥

This NFL player reveals the only exercise that sculpts abs for life, and it's surprisingly simple to do

Rick Rubin has low heart rate variability. So he looked up everything that raises it, picked one technique, and started doing it every day. It worked. The technique: coherence breathing. 10 to 20 minutes a day, at least once, sometimes twice. Now he and @hubermanlab do it together on camera so you can follow along:

Stiff hips? This changes EVERYTHING!😳

At least 30 minutes of exercise a day can help grow your hippocampus by around 2% while boosting BDNF, the brain-supporting protein. This part of your brain is responsible for memory, learning, and spatial awareness. Move daily, and you are literally strengthening how you think, learn, and remember.

Dana White nailed it in one sentence on Gary Brecka’s podcast: “How does that not make sense to anybody?” Instead of masking problems with pills and medicine, why not just give your body the actual raw materials it’s missing — proper blood sugar control, balanced insulin, healthy triglycerides, key vitamins and minerals? Gary Brecka explained that most people live in a mediocre “normal” state. Their physiology constantly drags them back down after any spike of energy or joy because they’re deficient in the raw materials their body needs to truly thrive. The human body is an incredible machine. Feed it what it actually requires, and it performs. Simple. Logical. Yet most people never do it. Do you focus more on fixing deficiencies with the right nutrition and supplements, or do you mostly rely on medication when things go wrong?

This interesting conversation about nicotine, focus, and brain health came from @hubermanlab on the 2 Bears, 1 Cave podcast with @tomsegura. Full episode here if you want the whole discussion: youtube.com/watch?v=oYY8vf…

Try to stop eating 3 hours before bed Digestion can take up to 5 hours, and eating close to bedtime keeps your sympathetic nervous system active when you need to be shifting into parasympathetic "rest and recover" mode That disruption shows up as fragmented sleep, blunted overnight blood pressure dipping, elevated heart rate, and reduced HRV The occasional late dinner is fine, but as a daily habit, that 3-hour buffer is one of the highest-leverage things you can do for sleep quality and cardiovascular health

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

@foundmyfitness One more thing We released a companion guide for this episode And it's totally free Packed with value Contains Rhonda's specific protocols for boosting BDNF with exercise, heat stress, and omega-3s Check it out: bdnfprotocols.com

Asking a heart surgeon to rank how bad these are for you on a scale of 1 to 10

"Slowly but surely, the women/feminist movement is coming to realize that demonizing or dismissing men is not a good strategy." @RichardvReeves

David f*cking Goggins, what a line… “When your entire day is fucked up, make sure that you achieve something positive before lights out. You’ll probably have to stay up a bit later to read, study, get a workout in, or clean the house. Whatever it takes to go to bed in the black, get it done.“